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20
Oct

2018.10.20 | Advanced

PART 1
For time:
60 x Double-Unders
10 x Thrusters (135/95)
80 x Double-Unders
20 x Thrusters (115/95)
100 x Double-Unders
30 x Thrusters (95/65)

19
Oct

2018.10.19 | Advanced

PART 1
1-1-1-1-1-1-1
Clean & Jerk

PART 2
3 rounds for time:
30 x Front Rack Walking Lunges (95/65)
15 x Wall Ball Burpees (20/14)

18
Oct

2018.10.18 | Advanced

PART 1
3 rounds for time:
9 x Bar Facing Burpees
12 x Chest To Bar Pull-Ups
15 x Hang Power Snatches (95/65)

PART 2
Total the number of GHD sit-ups completed.
Every 2 minutes on the minute for 5 rounds:
20/14 Calorie Air Bike
AMRAP GHD Sit-Ups

17
Oct

2018.10.17 | Advanced

PART 1
Every 2 minutes on the minute for 5 rounds:
1: 5 x Presses @75% 1RM
2: 5 x Presses @73% 1RM
3: 5 x Presses @70% 1RM
4: 5 x Presses @68% 1RM
5: 5 x Presses @65% 1RM

PART 2
2 rounds for time:
400m Run
15 x Ring Dips
30 x Push-Ups
45 x Push Presses (45/35)

16
Oct

2018.10.16 | Advanced

PART 1
For time:
20 x Power Cleans (185/125)

PART 2
Every 3 minutes on the minute for 5 rounds:
500m Row
5 x Front Squats (185/125)

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