WOD

Warmup 200m Run 20m Bear Crawl 20 KBS 20m Bear Crawl 200m Run Partner WOD 50-40-30-20-10 Calorie Row Burpees Over Rower 30min Cap  ...

A. Deadlift: %: up tp 3RM (harder than last week) Back down: 4x3(-10-12%) no%: 5RM(+10) B. RDL: 3x8 (2/fail) (Harder than last week) C. Back work: Use same variation as last week 3-4 sets x8-10 reps 1xcluster: 5sets of 4...

A. Every 3 min x 4 15 Air Squats 5/5 Single Leg Deadlifts (alternating) 7 No Pushup Burpees B. E2MOM 12 Power Clean + Hang Clean + Jerk Climb if possible C. AMRAP 7 2, 4, 6, 8, 10...

A. Bench Press: %: Up to 5RM (harder than last week) Drop sets: (-8-12%) 5x5 no %: 5-6x5(+5-10) B. Low Incline DB Press: 3xamrap (12-15 reps) *harder than last week C. 3 Rounds 300m Row 10 DB Push Press (Right) 10 DB...

A. Every 4 min x 3 sets Run 100m 10 Slide Lunges 10 SDHP 10 Goblin Squats B. E2MOM 12 Power Snatch + Overhead Squat + Snatch Climbing if possible C. Halloween WOD AMRAP 10 10 DB Power Cleans 31 Double Unders/x2 Singles 10 Ring...

A. Back squats: %: up to 5RM (harder than last week) Back down sets: (-8-12%) 4x5 no%: 5x5(+5-10) B. 3 Rounds 20 Stepups (10/10 alternating) 20 KBS 53/35 400m Run Rest 2 min C. Extra: Front squats: 3x6(2/fail) (+ from last wk.) GHR:...

Partner WOD 400m Run (together) 100 Partner Wallball Shots 100m Farmer Carry 400m Run (together) 60 Calorie Row 60 DB Push Press 400m Run (together) 20 Burpee Box Jumps 24/20” 200m Sled Pull 30 min cap  ...

A. Deadlift: %: Up to 3RM with a little left in tank Back down: 5x3(-10-12%) no%: 5RM (+10) B. RDL: (From racks is fine) (Just below knees) 3x8(3/fail) C. 4 rounds 15/12 Calorie Row 30 sec rest 20m KB Front Rack Carry...

A1 Every 3 min x 4 30 DU's/60 Singles 10/10 Cone Touches Alternating 10 Goblet Squats (Light) A2 Jerk Technique 10 Dip, Drive, Drop w/ PVC B E2MOM 12 (6 sets) Power Clean + Clean + Jerk Work to tough set C AMRAP...

A. Bench press: %: up to 5RM (with a little left in the tank) back down: 6x5 (-8-12%) no %: 6x5 (+10) B. Low incline DB press: 3xAMRAP *use a weight that allows you to perfrom 12+...