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THURSDAY 10-17-19

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“Gwen”
15-12-9
Clean & Jerk

***Touch and go at floor only.
Even a re-grip off the floor is a foul.
No dumping.
Use same load for each set.
Rest as needed between sets.
Score is weight used

INT / 55+ RX
SAME

Beginner
15 perfect clean & jerks
12 perfect clean & jerks
9 perfect clean & jerks.
*this is NOT for load, but virtuosity

Monday 10-14-19

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ANGIE
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete all reps of each exercise before moving to the next.

55+ RX
For Time
70 pull ups
70 push ups
70 sit ups
70 Air Squats

Beginner
30 Tough ring rows
30 ring push ups
30 sit ups
30 perfect air squats

SATURDAY 10-12-19

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20.1

10 rounds for time of:
8 ground-to-overhead (95#/65#)
10 bar-facing burpees

Time cap: 15 minutes

Scaled (Scaled Ages 16-54)
♀ 45 lb., may step over bar on burpees
♂ 65 lb., may step over bar on burpees
Teenagers 14-15
♀ 45 lb.
♂ 65 lb.
Scaled Teenagers 14-15
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees
Masters 55+
♀ 45 lb.
♂ 65 lb.
Scaled Masters 55+
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees

THURSDAY 10-10-19

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TEAMS of 3
AMRAP 13 MIN
20/14 Calorie Row
20 Single Arm KB Snatch (70#/53#)
*10 on 1 arm, then 10 on the other
2 Rope Climbs

***Each athlete will start on a seperate station.
Ahtletes may not move onto the next station
until the athlete in front of them has completed
the prescribed amount of reps at that station.

INT / 55+ RX
53#/35#

Beginner
14/10 cal row
35#/18# KB
2 lower to raise on rope

****Reminder, tonight we are doing 20.1 at our
6:30pm class. If you’d like to take a crack at
the first Open workout of the year, this will
be your first chance.
We will also program in 20.1 to our normal
Saturday classes each week. Please be sure
to link up with a friend to help judge you during
the WOD.