WOD

5 rounds

RUN 400 M

5 wall climbs

20 Min Time Cap

After Party

Russian Twists

3x20

Band Lateral raises

3x10

WOD

Back Squats

5x3-5@ 70-80%

Then

In 10 Mins

Row 1750M/1600 M

Max Man Makers In remaining Time

WOD

Every 3 mins for 5 sets

1 Hang Squat Clean + 1 squat clean

Then

7 Min AMRAP

7 Lateral Burpees over the bar

7 squat cleans

WOD

30 DB Snatches

30 Box Jump Overs

30 T2B

60/50

30 30 DB Snatches

30 30 Box Jump Overs

30 T2B

25 MIN TIME CAP

WOD

5 rounds

1 MIN MAX CALS ASSAULT BIKE

1 Min Max KB Swings

1 MIN Max wall Balls

1 MIN MAX V-UPS

Rest 1 min

WOD

Deadlifts

5x3

Then

3 rounds for time

Row 750 M

75 DU

Reminder tomorrow 10-31-18

NO 630 PM Class

all other classes are on as scheduled

HAPPY BIRTHDAY BILL W

WOD

3 Rounds for time

21 Cals On the bike

12 Power cleans

Rest 5 Mins

3 rounds for time

25 Cals on the rower

15 Pullups

10 Min time caps for each workout

Reminder tomorrow 10-31-18

NO 630 PM Class

all other classes are on as scheduled

WOD

Bench Press

9x2-3 @ 65-70%

Then

DB Incline press

3x8-12

DB One arm Row

3x8-12

GHD Situps

3x8-12

band tricep Extensions

3x20

Weighted Toe touches

3x20

Seal Walks

3x50-100 FT

WOD

Back Squat

15 MINS TO BUILD UP TO HEAVY SINGLE

THEN

10 MIN AMRAP

21 Cals on the rower

12 Burpees Over the rower