Tuesday, 11/6/18

WOD

13 Minute AMRAP:
1k Row
800m Run
30 Thrusters (135#/95#)

Monday, 11/5/18

Strength

8 Minute EMOM:
3 Touch n Go Power Snatch

WOD

For Time:
15-12-9-6-3
Power Snatch (115#/85#)
Chest to Bar Pull Ups
*30 double unders at the beginning of each round

Friday, 11/2/18

WOD

4 Rounds (3 Minutes On/3 Minutes Rest):
15 Handstand Push Ups
12 Calorie Row
9 Front Squats (155#/105#)
*Start each round where you left off

Thursday, 11/1/18

Strength

Bench Press
5-4-3-2-1
*Increase weight each set

WOD

8 Minute Alternating EMOM:
Odd: 150’ Box Push
Even: Max Rope Climbs

Wednesday, 10/31/18

Halloween WOD

“Don’t Drop the Pumpkin”
2 Rounds:
10m Walking Lunge
31 Box Jump Overs (24/20)
10m Walking Lunge
31 Ab Mat Sit Ups
10m Walking Lunge
31 Wall Balls
*(20#/14#)