Sunday, October 26 - Saturday, November 1

 Overhead Squatting & Jim C. representing breast cancer awareness month in true hot pink fashion.

Overhead Squatting & Jim C. representing breast cancer awareness month in true hot pink fashion.

Sunday, October 26 - No Class

 

Monday, October 27

WOD: EMOM's

10 Minute EMOM:

  • 8 Push-Ups
  • 8 Box Jumps (20/24)

10 Minute EMOM:

  • 30 Double Unders
  • 10 Back Extensions 

10 Minute EMOM: 

  • 14 Jumping Lunges
  • 10 Sit-Ups

 

Tuesday, October 28

Strength: 1 Hang Clean + 1 Squat Clean

  • 5 sets

WOD: 20 Minute AMRAP (compare to 3/12/14)

  • 5 Power Cleans (93/135)
  • 10 Toes to Bar
  • 15 Wall Balls (14/20)

 

Wednesday, October 29

Strength: Deadlift

  • 5x2

WOD: 20 Minute AMRAP

"John Rankel"

  • 6 Deadlift (153/225)
  • 7 Burpee Pull-Ups
  • 10 KB Swings (35/55)
  • 200 M Run

 

Thursday, October 30

Strength: Push Jerk

  • Establish a 1 Rep Max

WOD: For Time

(RX 73/115)

  • 10 Strict Press 
  • 15 Overhead Squat
  • 20 Push Press
  • 25 Front Squat
  • 30 Push Jerk
  • 35 Back Squat

 

Friday, October 31 - Wear a Costume to WOD

Strength: Front Squat

  • 2x10 Minute EMOM @ 80% of 1 Rep Max

WOD: Death By (compare to 6/6/14)

  • Thrusters (63/95)

 

Saturday, November 1

WOD: For Time

"Jerry"

  • Run 1 Mile
  • Row 2K
  • Run 1 Mile
Posted on October 26, 2014 .