WOD - Wednesday, October 30, 2019

20.3

21-15-9
1st Round
Deadlift - 185 lbs.
Overhead press - 95 lbs.
2nd Round
Deadlift - 255 lbs.
10 HSPU

WOD - Friday, October 25, 2019

4 Rounds:

500m row
200m run (2 laps in the gym)
15 Wallball

WOD - Monday, October 21, 2019

20.2

20 Min. AMRAP

4 Dumbell thrusters – 35 lb.

6 Toes-to-bars

24 Double-unders

WOD - Friday, October 18, 2019

 14.4

60 SDHP (45 lbs)
50 Toes to Bar
40 Wallball (20 lbs at 9 ft.)
30 Cleans (115 lbs)

WOD - Wednesday, October 16, 2019

500's

3 Rounds
500 m. on the treadmill
500 m. on the rower

WOD - Monday, October 14, 2019

20.1

10 rounds for time of:
8 ground-to-overhead, 65 lb.
10 bar-facing burpees

15 min. time cap

WOD - Wednesday, October 9, 2019

5 Round Tabata

20/10 Tabata - 8 Rounds

One arm alternating dumbbell snatch - 35 lb.
Plank hold
Overhead squat - 45 lb. bar
One legged Good Mornings - 35 lb.
DUBS

30 second rest between rounds

Estimate number of consecutive reps of Good Mornings per side for the 20 seconds.

WOD - Monday, October 7, 2019

4 Rounds - Burpee & Push Press

4 Rounds
20 Burpee box jump
10 Push press - 105 lbs.

WOD - Friday, October 4, 2019

5 Rounds - Pullups-Kettlebell-Situps

5 rounds
10 Pullups
20 Kettlebell
30 Situps

 Buy out with 1,000 m. row after short recover.  Time based on 5 rounds.

WOD - Wednesday, October 2, 2019

6 Rounds - 3 Stations

6 Rounds
6 Army knees to elbow
8 Deadlift - 185 lbs.
10 Wallball