11.1.18

Strength
20 min to complete
8-6-4
Power Clean
Bench Press
Back Squat
*we will be doing these lifts every Thursday for the next 6 weeks and I’ll take pictures of the board so make sure you get your numbers up there*

Wod
5X
10 C2B Pull-ups
20 Push-ups
30 Squats
then
Cash out with an 800 Meter Run

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10.31.18

Happy Halloween!

Warm Up
9 min EMOM
15 KBS
150 Meter Run
20 Second Hollow Rock

Wod
100 Double Unders (2:1 singles)
80 Wallballs 20/14
60 Sit-ups
40 Burpees
20 Clean and Jerks 135/95

10.30.18

Warm-up
3X
18/14 Calorie Bike
15 Hang Muscle Snatch (light)

Wod
4X
3 min of work followed by 90 Seconds of rest
10 HSPU
15 Hang Cleans 115/80
AMRAP Row for Calories
*score your total calories*

Post Wod
5X
20 Med-ball Twist
10 GHD or Med-ball Sit-up

10.24.18

Wod
30 Seconds on/30 Seconds off
5 Rounds
Burpees
Wallballs 20/14
Row for Calories
KBS 53/35
*score total reps*

Post Wod
3X
1 min plank
10 v-ups
10 hollow rock
10 second hollow hold