October 8, 2019 – Live. Perform. Compete

October 8, 2019 – Live. Perform. Compete

Live

A.

THE OPEN STARTS IN 3 DAYS!
DON'T MISS THIS WEEKS TRAINING UPDATE VIDEO!
CLICK ON THE NOTIFICATION ICON ON YOUR PHONE/COMPUTER AND WATCH
"THE OPEN STARTS IN 3 DAYS!"
Scoring: Not Scored

B. Assault Bike for 3 minutes

For Distance:
Assault Bike for 3 minutes

C. 4 minute AMRAP of Hanging Knee Raises and Burpees to Target

As Many Rounds and Reps as possible in 4 minutes:
7 Hanging Knee Raises
7 Burpees to Target 6 inches

D. Row for 3 minutes

For Distance:
Row for 3 minutes

E. 4 minute AMRAP of Box Jump Overs and Single Dumbbell Hang Power Cleans

As Many Rounds and Reps as possible in 4 minutes:
8 Box Jump Overs 24/20 inches
10 Single Dumbbell Hang Power Cleans @ 20/12.5 kg

F. Run for 3 minutes

For Distance:
Run for 3 minutes

G. 4 minute AMRAP of Wall Ball Shots and Kettlebell Swings

As Many Rounds and Reps as possible in 4 minutes:
12 Wall Ball Shots @ 8/4 kg
12 Kettlebell Swings @ 24/16 kg

Perform

A.

THE OPEN STARTS IN 3 DAYS!
DON'T MISS THIS WEEKS TRAINING UPDATE VIDEO!
CLICK ON THE NOTIFICATION ICON ON YOUR PHONE/COMPUTER AND WATCH
"THE OPEN STARTS IN 3 DAYS!"
Scoring: Not Scored

B. Assault Bike for 3 minutes

For Distance:
Assault Bike for 3 minutes

C. 4 minute AMRAP of Toes to Bars and Burpees to Target

As Many Rounds and Reps as possible in 4 minutes:
7 Toes to Bars
7 Burpees to Target 6 inches

D. Row for 3 minutes

For Distance:
Row for 3 minutes

E. 4 minute AMRAP of Box Jump Overs and Single Dumbbell Hang Power Cleans

As Many Rounds and Reps as possible in 4 minutes:
8 Box Jump Overs 24/20 inches
10 Single Dumbbell Hang Power Cleans @ 25/17.5 kg

F. Run for 3 minutes

For Distance:
Run for 3 minutes

G. 4 minute AMRAP of Wall Ball Shots and Kettlebell Swings

As Many Rounds and Reps as possible in 4 minutes:
12 Wall Ball Shots @ 20/14 lbs
12 Kettlebell Swings @ 28/20 kg

Compete

A.

THE OPEN STARTS IN 3 DAYS!
DON'T MISS THIS WEEKS TRAINING UPDATE VIDEO!
CLICK ON THE NOTIFICATION ICON ON YOUR PHONE/COMPUTER AND WATCH
"THE OPEN STARTS IN 3 DAYS!"
Scoring: Not Scored

B. Assault Bike for 3 minutes

For Distance:
Assault Bike for 3 minutes

C. 4 minute AMRAP of Toes to Bars and Burpees to Target

As Many Rounds and Reps as possible in 4 minutes:
7 Toes to Bars
7 Burpees to Target 6 inches

D. Row for 3 minutes

For Distance:
Row for 3 minutes

E. 4 minute AMRAP of Box Jump Overs and Single Dumbbell Hang Power Cleans

As Many Rounds and Reps as possible in 4 minutes:
8 Box Jump Overs 24/20 inches
10 Single Dumbbell Hang Power Cleans @ 30/25 kg

F. Run for 3 minutes

For Distance:
Run for 3 minutes

G. 4 minute AMRAP of Wall Ball Shots and Kettlebell Swings

As Many Rounds and Reps as possible in 4 minutes:
12 Wall Ball Shots @ 20/14 lbs
12 Kettlebell Swings @ 32/24 kg

View on WodUp

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