October 2015

WOD for Friday, 10/30/15:

1200m row
60 box jump overs (24″/20″)
50 hang power cleans (115#/75#)
40 handstand push-ups

WOD for Thursday, 10/29/15:

EMOM for 16 minutes:

ODD: 5 back squats
EVEN: 20 sit-ups

WOD for Wednesday, 10/28/15:

4 rounds:

20 kettlebell swings (70#/53#)
400m run

WOD for Tuesday, 10/27/15:

AMRAP for 12 minutes:

5 thrusters (155#/105#)
10 C2B pull-ups
15 ring dips

WOD for Monday, 10/26/15:

“The Ghost”

6 rounds:

1:00 ME row for calories
1:00 ME burpees
1:00 ME double unders
1:00 rest

WOD for Friday, 10/23/15:

30-20-10

back squat (135#/95#)
handstand push-ups

WOD for Thursday, 10/22/15:

EMOM for 14:

ODD: 10 kettle bell step-ups (53#/35#)
EVEN: 5 power cleans (165#/115#)

WOD for Wednesday, 10/21/15:

AMRAP for 14 minutes:

muscle-ups*

*when you drop from the rings, run 400m

WOD for Tuesday, 10/20/15:

20 thrusters (115#/75#)
20 sumo deadlift high pulls
20 jerks
20 overhead squats
20 front squats

WOD for Monday, 10/19/15:

AMRAP for 10 minutes:

10 toes to bar
10 burpees