October 2023

WOD 10 – 31 – 23 630 pm class is closed for the Holiday ! A. Deadlift 10 x 3 build every 2 sets B. AMRAP 7 Burpees !

WOD 10 – 30 – 23 AMRAP 20 5 squat cleans 135 / 95 10 Toes to bar 15 calories on any machine

10 / 27 / 23 5 rounds 15 cal machine 12 deadlift 9 hang power clean 6 front squats 155 / 105 barbell

10 / 26 / 23 A. Bench Press 3 x ( 5 – 3 – 2 – ) building B. Partner amrap 12 wall walk 1 – 2 – 3 – 4 – etc 50ft walking lunge ( 25 out and 25 back )

10 / 25 / 23 5 rounds 100m run 10 DB snatch 50 / 35 2 bar muscle up Every round , add 100m run , 5 DB snatch , 2 barmuscle up 20 min CAP

10 / 24 / 23 Thruster 10 – 8 – 6 – 4 – 2 Building from Rack B. Cash out 10 rounds each rest 1 : 1 7 DBx2 Front Squats 50 / 35 7 burpees 12 min CAP

10 / 23 / 23 AMRAP 20 400m run 20 toes to bar 40 double unders 20 cal machine

10 / 20 / 2023 AMRAP 20 10 thruster 95 /65 10 cal machine 10 ctb pull ups 10 cal machine

10 / 19 / 23 A. Deadlift 10 sets of 3 reps Build every 2 sets B. AMRAP 10 Cash out 20 situps 15 Russian KBS 10 Hollow Rocks

10/18/2023 7 Rounds Each , rotate full rounds or rest 2 min. 10 Wall Balls 20/14 10 Box Jump Overs 24/20 10 Db Snatch 50/35 100m run