Friday 11/14/2025

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Accessory
3 sets
10 Dumbbell Bench Press (RPE 7)
-rest 30 secs-
12 Barbell Bent Over Row (RPE 7)
-rest 30 secs-
12-15 Bench Dumbbell Flies (RPE 5)
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.

WOD
"Open 19.4"
3 Rounds For Time:
10 Power Snatches 95#/65#
12 Bar Facing Burpees
-rest 3:00-
3 Rounds:
10 Bar Muscle Ups
12 Bar Facing Burpees
(12 minute time cap, including rest)
Score = reps completed at the 12 minute mark. If you complete the workout, your score is 132 reps. Note your time in the comments.

Wednesday 11/12/2025

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Accessory 
Gymnastics - Handstand/Grip (Week 3)
4:00 AMRAP
1 minute rest
4:00 AMRAP
* Start the second AMRAP at the beginning.
Level 1:
10 Plank Shoulder Taps [right/left = 2 reps]
100ft Plate Pinch Walking Carries (15/10 pounds, 7.5/5 kg)
Level 2:
10 Handstand Shoulder Taps, with back to wall [right/left = 2 reps]
100ft Plate Pinch Walking Carries (25/15 pounds, 10/7.5 kg)
Level 3:
20 Wall Facing Handstand Shoulder Taps [right/left = 2 reps]
100ft Plate Pinch Walking Carries (35/25 pounds, 15/10 kg)

WOD
"Moment of Silence'
4 Rounds For Time:
15/12 Cal Row
4 Wall Walks
-into-
10 Rope Climbs (Or 30 Strict Pull Ups)