10/31 WOD

WOD (5 rnds)
2 mat lengths T. lunges barbell overhead (95/75/55) (Rx+/Rx/Rxladies)
5 man makers
20 dbl unders

10/30 WOD

WOD (15 min.)
400 meter
5 db swings (55/35)
5 burpees
6 db swings
6 burpees
7
7
.
.

10/29 WOD

WOD
3 push jerk  (start at 75/45 and increment 10 lbs each round until failure)
then decrease by 10 lbs until back to start point.

Cash out (3 Rnds)
15 box (max height)
15 med ball sit-ups

200 meter

10/28 WOD

 October is breast cancer awareness month.
Wear pink this week to show your support.


WOD (Rx+= 100 reps each, Rx = 80 reps ea., Rxlite = 60)
100 wall ball
100 chest to bar
100 one leg squats
100 one arm snatch (55/30)

10/25 WOD

WOD
30 snatch (75/45)
30 snatch (135/75)
30 snatch (165/95)

10/24 WOD

WOD
clean max
then 
(20 min. AMRAP)
5 toes to bar
10 push-ups
15 jump lunges

10/23 WOD

WOD (5 rnds)
7 thrusters (95/65)
7 chest to bar
7 box jumps


rest for 3 min.
repeat with (75/45) and with pull-ups