October 2021

WOD 10 – 18 – 21 10 rounds for time 8 wall balls 20 / 14 6 toes to bar 4 burpees to target 6” Every 3 min run 100m

10 – 15 – 21 8 rounds each for time 12 / 10 cal row 8 DB push ups + 1 Row on each arm 6 DB burpees Rotate 1 : 1 with partner.

10 – 14 – 21 AMRAP 12 1 snatch 3 clean and jerk 35 dubs 155 / 105

WOD 10 – 13 – 21 30 wall balls 30 sumo deadlift high pull 30 box jumps 20 inches 30 push press 30 calories rest 1 min 3 rounds for total time or 25 MIN cap use 75 / 55 barbell

WOD 10 – 12 – 21 A. Front Squat 8- 6 – 4 – 2- 8 – 6 – 4 – 2 B. cash out amrap 10 50′ handstand walk ( scale with 10 shoulder taps or count to 10 in hand stand hold or 30 second plank. ) 25 situps

WOD 10 – 11 – 21 For time Run 250m 25 strict press 75 / 55 run 250m 15 strict press 75 / 55 run 250m 25 OHS 75 / 55 run 250m 15 OHS 75 / 55 run 250m 25 pull ups run 250m 15 pull ups 20 min CAP

WOD 10 – 8 – 21 For time 7 rounds 7 Power clean 185 / 125 7 box jumps 30 / 24

WOD 10 – 7 – 21 8 x 2 min rounds with 2 min rest buy in – 20 / 15 calories bike or ski Odd : max HSPU or push ups Even : max rope climbs or ring rows

WOD 10 – 6 – 21 For time Row or Run 1000m 25 wall balls 25 toes to bar 25 swings 53 / 35 25 burpees 25 swings 25 toes to bar 25 wall balls Run or Row 1000m ( whichever you didn’t do at the beginning. )

WOD 10 – 5 – 21 Deadlift 10 – 5 – 3 – 1 – 1 – 1 – 3 – 5 – 10 Cash out Relay Race with a ball 250m run x 1 100m run x 2 Then with no ball 250m run x 1 100m run x 2