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October 31, 2017

Dead Man Walking

Happy 🎃 Halloween

Partner WOD

5 rds Each

P1 - 250 Row

P2 -

20 Sit ups

20 push ups

20 Front Rack Lunges 65/45

October 30, 2017

Strict Press 5x3

WOD

8 Min Ladder

2-4-6-8-10...

Push jerk (135/95)

KB Swing (53/35)

October 27, 2017

Halloween WOD 

Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS.  All exercises in both WODS are done with one partner working as long as the...

October 26, 2017

Strength: Pwr Snatch 5x5

15-12-9-6-3

Slam balls 25/15

Wall Balls 20/14

October 25, 2017

60 Single leg squats alternating 

50 Wall Balls

40 Box Jumps

30 Deadlifts 185/125

20 Cleans

10 Front squats 

October 24, 2017

0-3 min

25 Burpees

MR PullUps

Rest 1 min

4-7 min

25 Burpees

MR Clean n Jerk 155/105

Rest 1 min

8-11 min

25 Burpees

MR Pull Ups

Rest 1 min

12-15 min

25 Burpees

MR Clean n Jerk

October 22, 2017

Strength: OHS 5x5

7min Amrap

12 air Squats

9 Push Press 75/45

6 SDHP

October 20, 2017

Team Series

Event 5

Complete as many reps as possible in 10 Minutes:

3 Synchronized burpee box jumps

3 Synchronized Deadlifts (225/155)

6 Synchronized Burpee box jumps

6 Synchronized Deadlifts 

Etc. adding 3 reps each round

October 19, 2017

Strength

Push press

5x5

12 Min AMRAP

5 Thrusters (135/95)

10 Burpees

15 Cleans

20 Sit ups

October 18, 2017

100 DU

1-10

Snatch (115/75)

OTB Burpees

100 DU

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