October 2023

11/17/2023 A. 8 sets of 3 BACK SQUAT ( Pause 3 seconds on first rep of each set ) B. Partner AMRAP 12 Buy In : 150 calorie machine then max toes to bar in time remaining. Only one person working at a time.

WOD 10/16/23 3 rounds 400m run 21 ground to overhead 95 / 65 15 burpees over the bar

AMRAP 17 15 front squats 5 burpees over bar 25 double unders 12 hang cleans 5 burpees over bar 25 double unders 9 squat cleans 5 burpees over bar 25 double unders USE 115 / 75 bar

EMOM 20 ODD – run 100m Even 5 push jerks , build every 2 rounds

AMRAP 15 5 strict pull ups 10 box jump overs 15 wall balls

6 x 2 min rounds , rest 2 min 200m row 5 deadlifts 275 / 175 max ring dips

3 rounds 500m run 40 plate ground to overhead 45 # 30 weighted situps 15# DB 20 burpees to plate

AMRAP 15 6 thrusters 135 / 95 9 toes to bar 12 cal machine

AMRAP 15 6 thrusters 135 /85 9 toes to bar 12 cal machine

AMRAP 25 run 250m row 250m 50 double unders 50 ft handstand walk