10-31-17 WOD

Halloween Partner WOD Zombie Vs Humans Min 1: Zombie performs AMRAP Pullups Human watches Min 2: Zombie tries to catch Human in 100m Sprint. Min 3-5: Human performs 10 Burpees if they were caught, otherwise both rest Switch – Zombie becomes Human and Human becomes Zombie repeat with: Jumping Lunges (reps) Rowing (metres)

10-30-17 WOD

0-5min Assault Bike 50/40cals 5-10min 30 Cluster (135/95lbs) 10-15min Run 800m 15min + 25 Squat Clean (135/95lbs)

10-27-17 WOD

6 Strict HSPU 6 1 MB Clean + 1 MB Front Squat 5 Rounds 6 HSPU 6 1 Front Squat + 1 Wall Ball 5 Rounds

10-26-17 WOD

50 Box jump (24/20″) 50 Jumping pull-ups 50 Kettlebell swings (16/12kg) 50 Walking Lunges 50 Knees to elbows 50 Push press (45/35lbs) 50 Hip extensions 50 Wall ball shots (20/14lbs) 50 Burpees 50 Double unders

10-24-17 WOD

14 Parallette Passthroughs 7 Shoulder Press (95/65lbs) 14 Back Squat 7 Burpee Box Jump (24/20”) 5 Rounds

10-23-17 WOD

Odd minute: 3 Power Snatch (155/115lbs) Even minute: 200m Run 12 minutes (6 rounds)

10-20-17 WOD

3 Rnds Cindy 5 Pullups 10 Pushups 15 Air Squats 2 Rnds Nancy 400m Run 15 OH Squats (95/65lbs) 1 Rnd Eva 800m Run 30 KB Swings (32/24kgs) 30 Pullups

10-18-17 WOD

500m Row 20 Wall Ball (20/14lbs) 40 Mountain Climbers AMRAP 15min

10-17-17 WOD

30 Over the Barbell Lateral Jumps 15 Front Squat (95/65lbs) 3 Rounds

10-16-17 WOD

4 Strict Pullup 4 Strict Ring Dip EMOM 4min 4 Bar Muscle Up EMOM 4min 5 Wall Climbs EMOM 4min 6 Toes to Bar 6 Ring Pushup EMOM 4min

10-13-17 WOD

30sec DB Single Arm Carry 30sec DB Suitcase Deadlift (right) 30sec KB Russian Swings 30sec Superman Hold 30sec DB Suitcase Deadlift (left) 30sec DB Single Arm Carry 1min rest 4 Rounds 55/35lb Dumbbells

10-12-17 WOD

1000m Row 30 Russian twists with MB(20/14lbs) 15 Turkish Get Ups (55/35lbs)

10-11-17 WOD

10 Squat Clean (155/115lbs) 10 Hang Squat Clean (135/95lbs) 10 Squat Snatch (115/75lbs) 10 Hang Squat Snatch (95/65lbs) 10 Squat Snatch (155/115lbs) 10 Hang Squat Clean (135/95lbs) 10 Squat Clean (155/115lbs)

10-10-17 WOD

10 HSPU 10 Shuttle Sprints 40 Single Unders AMRAP 10min

10-9-17 WOD

3 OH Squat @ 80% EMOM for 5min rest 2min 5 OH Squat @ 70% EMOM for 5min rest 2min 7 OH Squat @ 60% EMOM for 5min

10-5-17 WOD

30-20-10 Deadlift (225/155lbs) Hang Power Clean (155/115lbs)

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