2019-2020 Gauntlet Workouts

Workout 1 & 2

Day 1 / Thursday, February 20, 2020

RX

12min Cap on WOD 1
+
Min of 4min on WOD 2

21 Hang Power Snatches (95, 65lb)
21 Overhead Squats
100 Double-unders
15 Hang Power Snatches
15 Overhead Squats
100 Double-unders
9 Hang Power Snatches
9 Overhead Squats
100 Double-unders
+
5RM Shoulder to Overhead

Intermediate

12min Cap on WOD 1
+
Min of 4min on WOD 2

21 Hang Power Snatches (95, 65lb)
21 Overhead Squats
50 Double-unders
15 Hang Power Snatches
15 Overhead Squats
50 Double-unders
9 Hang Power Snatches
9 Overhead Squats
50 Double-unders
+
5RM Shoulder to Overhead

Scaled

12min Cap on WOD 1
+
Min of 4min on WOD 2

21 Hang Power Snatches (75, 55lb)
21 Overhead Squats
100 Single-unders
15 Hang Power Snatches
15 Overhead Squats
100 Single-unders
9 Hang Power Snatches
9 Overhead Squats
100 Single-unders
+
5RM Shoulder to Overhead

Workout 3

Day 1 / Thursday, February 20, 2020

RX

15 Minute Time-Cap

EMOTM: 5 Box-facing Burpee
Buy-in: 30 DBall over shoulder (100, 70)
Max Cal Bike

Intermediate

15 Minute Time-Cap

EMOTM: 3 Box-facing Burpee
Buy-in: 30 DBall over shoulder (70, 50)
Max Cal Bike

Scaled

15 Minute Time-Cap

EMOTM: 3 Box-facing Burpee *Step over allowed
Buy-in: 30 DBall over shoulder (50, 35)
Max Cal Bike

Workout 4

Day 1 / Thursday, February 20, 2020

RX

15 Minute Time-Cap

Pick your poison – Athlete must declare before they begin:

Pick your round #’s:
1 Round, 3 Rounds, 5 Rounds, 15 Rounds

150 Wall Balls (20, 14lb) (10, 9ft)
75 Toes To Bar

Intermediate

15 Minute Time-Cap

Pick your poison – Athlete must declare before they begin:

Pick your round #’s:
1 Round, 3 Rounds, 5 Rounds, 10 Rounds

100 Wall Balls (20, 14lb) (10, 9ft)
50 Toes To Bar

Scaled

15 Minute Time-Cap

Pick your poison – Athlete must declare before they begin:

Pick your round #’s:
1 Round, 3 Rounds, 5 Rounds, 10 Rounds

100 Wall Balls (20, 14lb) (10, 9ft)
50 Hanging Knee Raise