30.9.2019 – Monday
Partner WOD: 30 minute AMRAP for reps
52 Wallballs
52 Double unders (each)
52 Burpees over the WallBall
52 Alternating synchronized lunges
52 Push up
01.10.2019 – Tuesday
A) Skill & Mobility Thruster And Pull Ups
B) “FRAN”
21-15-9
Thrusters 43/30
Pull Ups
C) Plank combo 2 Rounds
*Regular Plank 1Min
* Side Plank R 1Min
*Side Plank L 1Min
1Min rest
02.10.2019 – Wednesday
a) Emom 12min
Min.1.-4. 3 clean and jerks (climbing)
Min 5.- 8. 2 clean and jerks (climbing)
Min.9.-12. 1 clean and jerk (climbing)
b) For time:
50/35cal bike
30 clean and jerks 60/40
50/35 Row
rx+ 70/50
scaled 50/30
03.10.2019 – Thursday
a) 3 sets
5 front squats @70-75%
10 three point db rows/side AHAP
b) Amrap 16min
18 alt. db snatches 22,5/15
15 box jumps 24/20″
12 toes to bar
rx+ 30/22,5
scaled 15/10, leg raises
04.10.2019 – Friday
For time:
180 double unders
60 db burpee deadlifts 15/10
180 double unders
40 db burpee power cleans 15/10
180 double unders
20 devils press 15/10
180 double unders
rx+ 22,5/15
scaled 180Sec.Assaultbike 300/200 Watt/DB’s 10/7,5
05.10.2019 – Saturday
In teams of 2
Amrap 40min
120cal row
110 deadlifts 60/40
100cal row
90 pull ups
80cal row
70 hang power cleans 60/40
60cal row
50 toes to bar
40cal row
30 push jerks 60/40
20cal row
max bar muscle ups
06.10.2019 – Sunday
For time:
100 pull ups
200 push ups
300 air squats
Break up movements as you like
RX+
100 Chest2bar pull ups
100 HSPU
300 Air squats
