15th to 21st October, 2019

15th October, 2019 - Tuesday -

Deadlift 5-5-3-3-3-1-1-1-1 reps

16th October, 2019 - Wednesday -

3 rounds for time:

Row/Run 500 meters
15 strict pull-ups
30 push-ups

Then,
Practice L-sits for 10 minutes.

The Front Scale

The Front Scale

17th October, 2019 - Thursday -

Hand stand practice for 12 minutes

Practice front scale for 10 minutes

ROMWOD 20 minutes

18th October, 2019 - Friday -

With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

19th October, 2019 - Saturday -

3 rounds for max reps of:

Body-weight bench presses
Strict pull-ups

20th October, 2019 - Sunday - Open Box from 10:35am to 11:45am

21st October, 2019 - Monday - CrossFit Games Open Workout 20.2

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