October 2020

WOD 10 . 30 . 20 5 rounds 250m run 5 bar muscle ups ( scale 15 pull ups ) 15 box jumps 24 / 20

10 . 29 . 20 A. build to a rep split jerk in 15 minutes B. with a partner 15 min amrap 50 cal bike 50 hspu ( you can push press to scale )

10 . 28 . 20 A. 3 position snatch on the minute – 7 minutes B. 20 min EMOM odd row 15 / 12 calories even 3 snatches – heavy but able to do

WOD 10 . 27 . 20 Find 1rm squat warm up 3 – 3 – 3 6 x 1 back squat B. with a patner amrap 12 30 – 20 – 10 DB burpee DB squats amrap burpees over partner

WOD 10 . 26 . 20 5 Rounds 400m Run 10 clean and jerks 135 / 95

Wod 10.23.20 5 rounds row 15/12 cals 15 sumo deadlift high pull 75/55 15 push press 75/55

Wod 10.20.20 a. 6x 8 step front rack lunges b. partner wod 15 min amrap 50 cal bike 50 pullups

WOD 10 . 20 . 20 Amrap 20 50 cal row 25 bjo 24/20 25 deadlifts 135 / 85 50 wall balls 20 / 14 25 ring dips 50 wall balls 25 deadlifts 25 bjo 50 cal row

WOD 10 . 19 . 20 5 min AMRAP 10 thrusters 95 / 65 10 Toes to bar Rest 2 min 5 min AMRAP 10 thrusters 10 burpees over bar rest 2 min AMRAP 5 10 toes to bar 10 burpees over bar