Tuesday 10/22/19.... cleans, front squats, deadlifts

5 rounds for time (18 minute time cap)

3 power cleans (185/125)
25 DUBS
6 front squats
25 DUBS
9 deadlifts

Saturday 9/12/19 open Wod 20.1

Open WOD 20.1

8 ground to overhead

10 bar facing burpees

* m- 95# / w- 65#

Sunday 9/29/19.... Bench Press - drop sets thrn am rap PC, DUBS, Pull ups

#1. Strength: Bench Press - Drop sets (5 rounds total)

#2. Conditioning: AMRAP - 10

       4 Power cleans
       24 DUBS
       10 Pull ups

#3. Cash out

       150 sit ups
       1000 meter row
       150 sit ups

Tuesday 9/24/19..... Squats

#1. Back squat: EMOM-10 do 2 back squats

#2. AMRAP-10 (ascending ladder front squats

     1 front squat
     5 slam balls
     2 front squats
     5 slam balls
     3 front squats
     5 slam balls
* adding 1 front squat each round until time runs out

Friday 9/13/19... partner WOD

conditioning: 3 rounds for time


     Amrap 2 minutes


    Partner #1.  holds plank


    Partner #2 amraps - 5 KB swings
                                     10 squats
                                     15 sit ups
* switch at 2 minutes (partner #1 starts where partner #2 stops partner #2 holds plank)


* Rest 2 minutes

Wednesday 9/11/19..... 17.5 open wod

Conditioning: 17.5 open


     10 rounds for time:


35 DUBS
9 Thrusters (95/65)

Sunday 9/8/19..... Bench press then Mark 35

#1. Strength: Bench press


#2. Conditioning: 7 Rounds

     5 Bench Press
     5 Power cleans
     35 Dubs