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WOD 10/31/17

A) EMOM16 1. Romanian Deadlift x 8 (light weight) 2. Strict Press x 4 (same weight as RDL) 3. Max Effort Strict Pull-ups 4. Rest B) AMRAP13 10 Burpees 31 Double Unders 17 American KBS (24/16)

WOD 10/30/17

A) 3 Sets: 500m Row for time *rest 2 minutes (Record fastest set) B) Every 5 minutes for 20 minutes (4 Sets) for times of: 300 meter Run 20 Abmat Sit-ups 10 Squat Cleans (115/75) (Record fastest round)

WOD 10/27/17

A) Every 90 seconds for 10 rounds: 1. Front Rack Stationary Lunges x 4/4 (off the rack) 2. Legless Rope Climb x 1 B) In teams of 2, alternate full rounds to complete 5 rounds each of: 15 Cal Row 10 Overhead Squats (95/65) 5 Ring Dips

WOD 10/26/17

A) Every minute on the minute for 12 minutes complete: 3 Position Snatch (High hang, mid thigh, below the knee) B) 30-20-10 Reps for time: Hand Release Push-ups V-Ups *Every minute on the minute beginning at the start of the workout, complete 3 HSPU

WOD 10/25/17

A) Take 15-20 minutes to work on any gymnastic movements: Pull-up (kip or butterfly), Muscle up, HSPU, Toes to Bar, etc… B) 4 Rounds With a 4 minute running clock, complete: 300 meter Run 20 Med-ball Clean + wall ball shot (20/14) Max Effort Muscle Up *rest 1 minute (Score is total Muscle Ups completed […]

WOD 10/24/17

A) Every 2 minutes for 10 rounds: 1. Turkish Get Up x 2/2 AHAP 2. Straight Arm/Forearm Plank x 1 minute B) For time: 1000 meter Row 50 KB Snatches (24/16) 25 Toes to Bar

WOD 10/23/17

A) EMOM4 Clean x 3 *rest 2 minutes EMOM4 Clean x 2 *rest 2 minutes EMOM4 Clean x 1 B) For time: 25 Front Squats (115/75) 25 Burpees over Barbell 50 Double Unders 20 Front Squats 20 Burpees over Barbell 40 Double Unders 15 Front Squats 15 Burpees over Barbell 30 Double Unders

WOD 10/21/17

5 Sets Max Effort Calorie Row x 1 minute Max Effort Push-ups x 1 minute Max Effort KB High Pulls x 1 minute (24/16) Max Effort Rope Climb x 1 minute *rest 3 minutes (Score is total reps of all movements. One Rope Climb counts as two reps)

WOD 10/20/17

A) EMOM15 1. Weighted Box Step Up x 8 2. Candlestick x 4 3. Wall Climb x 2 B) AMRAP12 HSPU x 6 Box Jump Overs x 12 Mountain Climbers x 24