Month: October 2020

Go Get It Friday!!!
12 Min AMRAP:
6 Goblet Squats
8 KB Swings
12 Box Jumps

Skill:
Ring Dips

WOD:

1 Burpee
1 Air Squat
1 Push Up
1 Pull Up
1 HSPU

Strength:
EMOM
Front Squats
Bent Over Rows

Partner WOD:
20 min AMRAP:
40 Wall Balls
Run 150
40 Sit-Ups
Run 250
40 KBHP
Run 400

Strength:
Bench Press

*10 down to 1 Devil Press
* 10 Air Squats after each each round

Strength:
Bear Complex

WOD:
4*4*3*3 Min AMRAP:
3 Power Cleans
6 Push Press
3 Back Squats
* 1 minute rest

Partner WOD:
*5 Rounds For Time:
16 Single Arm Snatches
16 Burpees
16 Ring Dips
16 Box Jumps
16 HRPUs
Run 250 (Together)
*Split reps evenly, one partner works while one partner rests

Go Get It Friday!!!
* Partner WOD:
10 Min AMRAP:
Max Thrusters
* only 1 partner works at a time.

Strength:
Rope Work

Partner WOD:
15 Min Ascending Ladder (by 3’s)
Hang Snatches
Knees 2 Elbow
* Run 100 m after each round

Strength:
EMOM:
10 Floor Press
15 Mountain Climbers

Partner WOD:
10 Rounds for time:
9 Hang Clean & Jerks
9 Burpees
Partner A chips away at movements, Partner B runs 100 m (B picks up where A leaves off)

Strength:
Back Squats

Partner WOD:
*For Time:
Buy-in ~ 400 m Run (Together)
60 Box Jumps
60 Pull Ups
60 KB Swings
60 Back Rack Lunges
60 Push Press
60 Sit Ups
60 Wall Balls
Cash-Out ~ 400 m Run (Together)
*Split Reps Evenly