Saturday 191102

3 rounds for time of:

25 strict pull-ups

50 push-ups

75 squats

Run 800 m

Wednesday 191030

Back squat 10-8-6-4-2 reps

Practice SLIPS for 30 minutes.

Tuesday 191029

50-40-30-20-10 reps for time of:

Hip extensions

Double-unders

Monday 191028

50-40-30-20-10 reps for time of:

Row (calories)

Thrusters

♀ 35 lb. ♂ 45 lb.

Workout 20.3 / Workout 18.4

Workout 20.3 / Workout 18.4

Diane

21-15-9 reps of:

Deadlifts,

Handstand push-ups

♀ 155 lb. ♂ 225 lb.

Then,

21-15-9 reps of:

Deadlifts

50-ft. handstand walk after each set

♀ 205 lb. ♂ 315 lb.

Time cap: 9 minutes

Read the scorecard for full event details.

Saturday 191026

Complete as many rounds as possible in 20 minutes of:

5 pull-overs

20 GHD sit-ups

1-minute plank hold

Thursday 191024

Run 5,000 meters

Practice SLIPS for 20 minutes

Tuesday 191022

Complete as many rounds as possible in 20 minutes of:

500-m row

50 single-leg squats, alternating

10 squat snatches

♀ 95 lb.  ♂ 135 lb.

Monday 191021

3 rounds for time of:

400-m run

21 ring dips

2 legless rope climbs, 15 feet

Sunday 191020

Sumo deadlift 3-3-3-3-3 reps

Practice SLIPS for 20 minutes.