WOD (1-Nov-2018)

Deadlift 2×6

Goblet Side Lunge 2X6 ea.

Barbell Hip Ups 2X8

Then…..

3 Rds:

• 5 Cleans @55%
• 10 Alternate Pistols
• 10 Dealifts @ same #
• 10 Burpees over the Bar

WOD (31-Oct-2018)

Part 1

5 Rds:

• 5 Cluster @50% Clean
• 10 Burpee Box Jumps
• 400m Run
• 2 min rest

Rest 5 min before part 2

Part 2

3 Rds:

• Single Arm KB OH Walking Lunge (20′ w/right arm, 20′ w/left arm)
• 2 min Max Effort Assault Bike or Row
• 2 min Rest

Part 3 – NOT FOR TIME

3 Rds:

• 10 Strict TTB
• 30 sec Hollow Hold
• 15 GHD Sit-ups

WOD (30-Oct-2018)

Push Press

4X6 @75%, 4 @80%, 3 @85%, 2 @90%

Then…..

15 Min AMRAP:

• 200m KB Farmers Cary (53/35 each arm)
• 15 Pull-Ups
• 15 TTB
• 50′ Handstand Walk (Sub 3 Wall Walks)

WOD (29-Oct-2018)

“Bert”.5

• 25 Burpees
• 400M run
• 50 push-ups
• 75 walking lunges
• 400M run
• 100 squats
• 400M run
• 75 walking lunges
• 400M run
• 50 push-ups
• 400M run
• 25 Burpees

WOD (26-Oct-2018)

20 Min. AMRAP

• 10 C&J @60%
• 20 Deadlift (same#)
• 20 Bar Facing Burpees
• 400m Run

WOD (24-Oct-2018)

WOD (23-Oct-2018)

4 RDS for time:

• 20 squat cleans (115/75)
• 800m run

WOD (22-Oct-2018)

For Time:

• 21 T2B
• 21 OH Squats (135/95)

rest 1:30

• 15 T2B
• 15 OH Squats

rest 0:45

• 9 T2B
• 9 OH Squats

Then…..

Back Squat 5X5 @75%

WOD (19-Oct-2018)

AMRAP 15 min of:

• 3 Deadlifts
• 6 Lateral Bar Over Burpees
• 9 Handstand Puch-Ups

then….

Clean & Jerk 7X1 @85%