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WOD – October 31, 2018 at 12:40AM

#WOD 10/31/18
A)
6 Sets
KB Single Leg Deadlift x 4/4
KB Single Arm Strict Press x 4/4
B)
”Dirty Annie”
50-40-30-20-10 Reps for time of:
Double Unders
Abmat Sit-ups
Push Press (45/35#)

WOD – October 30, 2018 at 12:14AM

#WOD 10/30/18 A) Back Squat Every 90 seconds for 9 Rounds: Rounds 1-3: 3 Reps Rounds 4-6: 2 Reps Rounds 7-9: 1 Rep B) 20 Minute Plank Challenge * complete 3 rounds of Cindy every time you break. Score is the cumulative time holding a plank.

WOD – October 26, 2018 at 12:15AM

#WOD 10/26/18 A) EMOM15 Minute 1: Plyo Push-up x 5 Minute 2: YTW Raises x 5 Minute 3: L-Sit (hanging or off boxes) x 30 – 45 seconds B) In teams of 2, alternate full rounds to complete AMRAP20 of: 5 Deadlifts (205/135#) 10 Toes to Bar 15 Half Burpees

WOD – October 25, 2018 at 12:06AM

#WOD 10/26/18 A) 6 Sets: Barbell Bent over Row x 6 Weighted Box Step Ups x 4/4 B) For time: Clean & Jerk x 20 (96/65#) Rope Climb x 5 Clean & Jerk x 16 Rope Climb x 4 Clean & Jerk x 12 Rope Climb x 3 Clean & Jerk x 8 Rope Climb […]

WOD – October 24, 2018 at 12:21AM

Ani running in the Chicago Marathon finishing with a time of 4:36, a 22 minute PR! #WOD 10/24/18 In teams of 2, alternate movements to complete 4 rounds for time of: 50 Cal Bike (partner A) 500 meter Row (partner B) 400 Meter Run 40 Single arm KB Cleans (24/16kg) 30 KB Snatches (24/16kg) 30 […]

WOD – October 22, 2018 at 10:59PM

#WOD 10/23/18 A) Every 3 minutes for 6 Rounds: Strict Press x 3 Weighted Muscle Up x 3 OR Strict Press x 3 Weighted Pull-up x 3 Weighted Ring Dips x 3 B) Every 3 minutes until work cannot be completed: HSPU x 10 Pull-ups x 20 Double Unders x 40 *score is number of […]

WOD – October 20, 2018 at 12:28AM

#WOD 10/20/18 In teams of two, complete as many rounds and reps as possible in 30 minutes of: Clean & Jerk x 5 (partner A) Pull-ups x 10 (partner A) Wall Balls x 15 (partner A) Clean & Jerk x 5 (partner B) Pull-ups x 10 (partner B) Wall Balls x 15 (partner B) 200 […]