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181031

HALLOWEEN WOD 31 POWER SNATCHES, 95/65 31 RING DIPS 31 WALLBALLS, 20/14 31 WALKING LUNGES 31 SHOULDER TO OVERHEAD, 115/75 31 BURPEES 31 KETTLEBELL SWINGS, 1.5/1 31 GHDSU 31 DEADLIFTS, 135/95 31 PULL-UPS

181030

15-12-9 THRUSTERS, 135/95 MUSCLE UPS REST 5 MINUTES 9-12-15 POWER CLEANS, 185/135 DEFICIT HSPU, 6/4”

181029

4 ROUNDS 1 MINUTE EACH OF... WALLBALLS, 20/14 BOX JUMP OVERS, 24/20" ALTERNATING DUMBBELL HANG CLEAN AND JERKS, 50/35 DOUBLE UNDERS REST

181027

WITH A PARTNER: 100 KETTLEBELLS SWINGS, 1.5/1 100 DEADLIFT, 155/105 100 WALLBALLS, 20/14 100 OH WALKING LUNGES, 45/35 100 SLAMBALLS, 50/30 100 HANG POWER CLEANS, 115/85 *5 PARTNER BURPEES EVERY 2 MINUTES

181026

Tabata top of press hold with bar, 45/35 (:30 rest) Then.... 75 Push press for time with empty bar Rest 3 minutes Tabata bottom of squat hold with bar, 45/35 (:30 rest) Then... 75 back squats for time

181025

4 ROUNDS 21 RUSSIAN KETTKEBELL SWINGS, 2/1.5 PD. 15 PISTOLS 9 CALORIE BIKE

181024

20 MINUTE AMRAP 30 CLEAN AND JERKS, 135/95 30 BOX JUMPS, 24/20 30 DEADLIFTS, 135/95 30 DOUBLE UNDERS

181022

10 ROUNDS FOR LOAD 1 POWER SNATCH 1 OVERHEAD SQUAT 1 SQUAT SNATCH

181020

TAMMY'S BIRTHDAY WOD! 39 MINUTE AMRAP 5 DEADLIFTS 5 HANG POWER CLEANS 5 FRONT SQUATS 5 PUSH PRESSES 5 BACKSQUATS (75/55)

181019

20 MINUTE ALTERNATING EMOM 1: 40 LATERAL HOPS OVER PARALETTE 2: 160 FT. BEAR CRAWL 3: 20/18 CALORIE ROW 4: REST

181018

For Time: 50 BURPEES 50 DUMBBELL SNATCHES 50/35 50 PULL-UPS 50 STATIONARY LUNGES, 45/35 50 GHDSU 25 BURPEES 25 DUMBBELL SNATCHES 50/35 25 PULL-UPS 25 STATIONARY LUNGES, 45/35 25 GHDSU

181017

3 ROUNDS 8 HANG POWER CLEANS, 185/135 12 BOX JUMPS, 30/24

181015

150 DOUBLE UNDERS 60 WALLBALLS, 20/14 30 CHEST TO BAR 150 DOUBLE UNDERS

181013

WITH A PARTNER... 5,000M ROW 100 BURPEES 50 BOX JUMPS, 24/20 25 POWER CLEANS, 155/105

181012

9 MINUTE AMRAP 21 DOUBLE UNDERS 15 TOES TO BAR 9 RING DIPS

181011

50 MEDBALL SQUAT CLEANS, 20/14 40 SLAMBALLS, 50/30 30 KETTLEBELL SWINGS, 1.5/1 20 BURPEE BOX JUMPS OVERS, 24/20 30 KETTLEBELL SWINGS, 1.5/1 40 SLAMBALLS, 50/30 50 MEDBALL SQUAT CLEANS, 20/14

181010

15 MINUTE ALTERNATING EMOM 1) 7 STRICT PULL-UPS 2) 15 HAND RELEASE PUSH-UPS 3) 100M SPRINT

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