Month: October 2019

Thursday, 10/31/19

Halloween WOD

“Don’t Drop the Pumpkin”
Death by 10m Med Ball Shuttle Run
*(20#/14#)

Wednesday, 10/30/19

WOD

3 Minute AMRAP:
3 Rounds:
6 Hang Power Cleans (115#/85#)
6 Bar Facing Burpees
Max Calorie Bike in remaining time

3 Minute Rest

3 Minute AMRAP:
2 Rounds:
9 Hang Power Cleans (115#/85#)
9 Bar Facing Burpees
Max Calorie Bike in remaining time

3 Minute Rest

3 Minute AMRAP:
1 Round:
18 Hang Power Cleans (115#/85#)
18 Bar Facing Burpees
Max Calorie Bike in remaining time

Accessory Work

3 Super Sets:
10 Lateral Lunge
10 Bulgarian Split Squat

Tuesday, 10/29/19

WOD

For Time:
100 Double Unders
50 Wall Balls (30#/20#)
40 Toes to Bar
30 Thrusters (95#/65#)
20 Muscle Ups

Monday, 10/28/19

Strength

5×2 Power Snatch

WOD

10 Minute AMRAP:
30/24 Calorie Row
30 Dumbbell Snatch (50#/35#)

Friday, 10/25/19

WOD

Open 20.3

For time:
21 deadlifts (225#/155#)
21 handstand push-ups
15 deadlifts (225#/155#)
15 handstand push-ups
9 deadlifts (225#/155#)
9 handstand push-ups
21 deadlifts (315#/205#)
50-ft. handstand walk
15 deadlifts (315#/205#)
50-ft. handstand walk
9 deadlifts (315#/205#)
50-ft. handstand walk

Time cap: 9 min.

Thursday, 10/24/19

WOD

Teams of 2:
30 Minute Max Calorie Assault Bike
*Alternate every minute

Wednesday, 10/23/19

WOD

15 Minute AMRAP:
300m Run
15 Medicine Ball Cleans (30#/20#)
3 Rope Climbs

Tuesday, 10/22/19

WOD

For Time:
40 Calorie Row
20 Dumbbell Step Ups
40 Strict Handstand Push Ups
20 Dumbbell Step Ups
40 Calorie Row
*(50#/35#) (24”/20”)

Rest 2 Minutes

For Time:
150’ Handstand Walk

Monday, 10/21/19

Strength

10 Minute EMOM:
2 Overhead Squats
*Build in weight

WOD

3 Rounds:
10 Power Snatch (135#/95#)
15 Burpee Pull Ups

Friday, 10/18/19

WOD

Open 20.2
20 Minute AMRAP:
4 Dumbbell Thrusters (50#/35#)
6 Toes to Bar
24 Double Unders