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WODs for the week 10-7-19 to 10-12-19

I am only programming for 4 days this week because on Friday we will be doing the Open WOD 20.1 which will be announced on Thursday at 7 pm. Are you signed up? There is still time to do that. Go to and sign up. Then you can see how well you are doing this year, compared to last year. Even though this has been a short year since we just finished “last year’s open” 6 months ago.

MONDAY 10-7-19
Strength WOD: Back Squat
Open 19.3 (lite)
AMRAP in 10:00
100' DB Overhead Lunges (50,35)
25 DB Box Step-ups (24,20)
25 Handstand Push-ups
100' Handstand Walk or (Bear Crawl)

TUESDAY 10-8-19
For time:
800 meter Run
9 Thrusters (115,75)
400 meter Run
15 Thrusters
200 meter Run
21 Thrusters

3 Rounds at any pace:
Max Reps Pull-ups
Max Reps Bench Press (135,95)
Max Reps Squats in 1:00

THURSDAY 10-10-19
Strength WOD: Shoulder Press
2 Rounds for time:
75 KB Swings (53,35)
50 GHD Sit-ups
1 K Row

FRIDAY 10-11-19
Open WOD 20.1

SATURDAY 10-12-19
Open Gym from 8-10 am

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