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Wednesday

Wednesday 10/22 1. 4×2 Push Jerk-Heaviest Possible 2. Against a 12 Minute Clock, 4:00 Increments: Minutes 0-4:00 Run 200m 30 Wall Ball Shots (20/14), 10′ 30 KBS (2/1.5) Minutes 4:00-8:00 Run 200m 25 Wall Ball Shots 25 KBS Minutes

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Tuesday

Tuesday 10/21 1. 30-20-10 For Time: Burpee Ball Slams (40/20) Double Under 2. 3×8-12 Strict T2B, Rest as needed between sets.

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Monday

Monday 10/20 1. 2 Clean Pulls+1 Power Clean-Heaviest Possible 2. 5 Rounds For Time (135/95): 6 Power Cleans 6 Front Squats 3 Muscle Ups

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Friday

Friday 10/17 1. Skill: KB Snatch 2. EMOM 15: 1st Minute: 40 Double Unders 2nd Minute: 10 Hang Power Cleans (135/95) 3rd Minute: KB Snatch 6e (2/1.5)

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Thursday

Thursday 10/16 1. Clean &Jerk 4×2 85-90% (Medium Heavy/Heavy) 2. 7 Rounds For Time: 3 Deadlifts (275/185) 4 Deficit HSPU (45/25 Rubber Plates)

Sara Sheets

Wednesday

Wednesday 10/15 1. Skill: Row Technique 2. For Time: 1000m Row 75 Kettlebell Swings (1.5/1) 50 Burpee Box Jumps (24/20″) The time has come to get your costume in order for this years costume WOD going down in all classes frisday the 31st.

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Tuesday

Tuesday 10/14 1. Skill: Bar Muscle Ups 2. 25-20-15-10-5 For Time: Pull Up Wall Ball (20/14), 10′

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Monday

Monday 10/13 1. 4×3 Pause Front Squat-Heaviest Possible (3s Pause) 2. 3 Rounds For Time (185/135): 5 Power Cleans 10 Alternating Reverse Lunges (5e) 50 Double Unders

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Thursday

Thursday 10/9 1. 4×3+1 Front Squat+Jerk @ 80-85% 2. 3 Rounds For Time: 5 Cleans (155/105) 7 Push Jerk 9 Box Jumps (30/24″)