October 31, 2018

5 ROUNDS:

250M ROW
:45 HOLLOW HOLD
REST 1 MINUTE

October 31, 2018

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 

October 30, 2018

15-12-9

THRUSTERS, 135/95
MUSCLE UPS

REST 5 MINUTES

9-12-15

POWER CLEANS, 185/135
DEFICIT HSPU, 6/4” 

October 28, 2018

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

October 27, 2018

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 

October 26, 2018

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  

October 25, 2018

4 ROUNDS

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

October 24, 2018

20 MINUTE AMRAP

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

October 23, 2018

50-40-30-20-10
PUSH-UPS
10-20-30-40-50
SQUATS 

October 22, 2018

10 ROUNDS FOR LOAD

1 POWER SNATCH
1 OVERHEAD SQUAT
1 SQUAT SNATCH  

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