WOD for 10/31

Loredo – 6 Rounds For Time – 24 Air Squats – 24 Pushups – 24 Walking Lunges – 400m Run


WOD for 10/30

Strength/Skill: AMRAP 10 Minutes: Max Effort Row – Teams of two – alternate every 20 calories WOD: Jackie – For Time: – 1000m Row – 50 Thrusters (45/35) – 30 Pull-ups


WOD 10/29

Strength/Skill: – 3 x 5 Push Press (155/120) – THEN 10 Back Squat (go into BS directly from PP) WOD: Helen – 3 Rounds for time – 400m Run – 21 Kb Swings (53/35) – 12 Pullups


WOD for 10/28

Warm Up – 3 Rounds of Brenton (w/o vest) WOD: Nancy – For Time: 5 rounds – 400m Run – 15 Overhead Squats (95/65)


WOD for 10/27

Fight Gone Bad – 3 Rounds – 1 Min per station – Wall Ball (20/14) – Sumo Deadlift High Pull (75/55) – Box Jump (20″) – Push Press (75/55) – Row (Cal) **Rest 1 Min** Score = Total Reps


WOD for 10/24

A. 4 x 4 Min EMOM (total of 16 mins): – 1st minute – 10 Box Jump (24/20) – 2nd – 15 Wall Balls (20/14) – 3rd – 20 Push Press (75/55) – 4th – 40 Double Unders B. AMRAP 10 Minutes: – 6 Hang Squat Clean (135/100) – 12 Hand Release Pushups


WOD for 10/23

A. 15 Minutes to build to a 1RM Power Snatch B. For time:  – 40 Wall Balls – 20 Pull-Up – 30 Wall Balls – 15 Pull-Ups – 20 Wall Balls – 10 Pull-Ups – 10 Wall Balls – 5 Pull-Ups


WOD for 10/22

A. AMRAP 7 minutes: – 7 Handstand Push-Ups – 7 Front Squats (95/65) – 7 Toes to Bar B. 4 x 4 Minutes to complete (2 minute rest between rounds) – 400m Run – As Many Unbroken Pull Ups as possible then – As many Push Press as possible (115/85)


WOD for 10/21

Strength/Skill 5 Rounds: – 1 Minute ME Pistols Alternating – 1 Minute ME Burpees – 1 Minute ME Wide Pushups ** 2 Minutes Rest For Time: 1 Mile Run HollowAnnie: For Time: 50-40-30-20-10 (10 min cap) – Double/Single Unders – Hollow Rocks


WOD for 10/20

EMOM 8 Minutes: – 5 Back Squat (185/135) from rack – 1 Jerk from Back Rack AMRAP 18 Minutes: – 300 Meter Row – 20 KB Swings (53/35) – 10 HSPU – 200m Run AMRAP 3 Minutes: – ME Shoulder to Overhead (50% BW)

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