Today’s WOD
+3 Ring Dip
+4 Toes to Bar
+5 Cal Row
10 DB Bicep Curls
10 Push Ups
Tomorrow’s WOD
15 Pull Ups
50 Double Unders
25 AbMat Sit Ups
11/15/2019
11/15/2019Front Squat (1 x 8 AHAP)Front Squat (3 x 5-6 @ 8RM)Use the heaviest weight you successfully do from aboveDeadlift (3 x 6; all heavy)weight [...]
11/14/2019
11/14/2019Push Press (7 x 3; all heavy, building from 70%)Take this from the floorMetcon (AMRAP - Rounds and Reps)16 min AMRAP +3 Ring Dip +4 [...]
11/13/2019
11/13/2019Deadlift (8 x 3 reps @ 75%)Romanian Deadlift (RDL) (3 x 8)Bent Over Row (3 x 8)Metcon (Time)10 Rounds for Time 10/8 Cal Assault Bike [...]
11/12/2019
11/12/2019Clean and Jerk (7 x 3; building from 70% 1RM to AHAP)Keep reps relatively sharp. Power Clean and Push Jerk onlyStrict Pull Ups (5 x [...]
11/11/2019
11/11/2019Back Squat (Max Reps at 75%)Target is 10+ reps at this weightBack Squat (5 sets of (max-2) @ 75%)Same weight as above. Do AT MOST [...]
11/8/2019
11/8/2019Crossfit Games Open 20.5 (Ages 16-54) (Time)For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. [...]
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