10-23

Buy in
2 rounds
10-wall balls
10-PVC OHS
10- push ups

W.O.D. 16min EMOM
1st-1 shoulder press+2 push presses
2nd-45sec plank
3rd-10-15 push ups
4th-15-20 sit ups

Cash out
5-supermans
Ball on shoulders
Roll out


10/22

No gymnastics class tonight.

Buy in
4-1 bear complex with the bar

Skill/strength
3-5 RDL

W.O.D 20min AMRAP
5-box jumps
30-Russian swings
5-k2E

Cash out
2-30sec. Bar hangs
Roll out


10/21

Buy in
3 rounds
5- pull ups
10-push ups
15-squats

Skill/strength
8 min. Emom
5-weighted pull ups/strict pull ups or ring rows

Wod 3 rounds
100 double unders or 300 singles
20m farmers carry
60 Mtn climbers

Cash out
Couch stretch
Ball on shoulders
Roll out


10-20

Buy-in
2 rounds
20-jumping jacks
20-kb thrusters

Skill/strength
10min emom
2-front squats add weight as you go.

W.O.D
21-15-9
Thrusters 95/65
Up-downs

Cash out
2-Hollow holds (hold for a count of 20)
2-30sec bar hangs
Roll out


10/17

3 rounds
10m-bear crawl
10m-bunny hop

W.O.D all the cleans are hang power cleans.
8-power cleans+sto. 115/75
5-rope climbs(20pull ups/20dips on a box)
8-PC +sto
4-rope climbs(16/16)
8-PC +sto
3-rope climbs(12/12)
8-PC +sto
2-rope climbs(8/8)
8-PC +sto
1-rope climb(4/4)

Cash out
Superman swims
Hollow holds
Roll out


10-16

Buy in
3rounds
5-pull ups
10-jumping jacks
15-squats

W.O.D
Tabata air squats 20sec. Work 10sec. Rest= 1round do 8 total rounds

REST 2 min then death buy push-up
1st min= 1push-up
2nd min= 2 push-ups
Keep it up until you can’t do the push-ups for that min.

Cash out
Couch stretch
Roll out


10-15

Buy in
3x
5 up downs
10 push-ups

Skill/ strength
RDL 3-5 reps every 2 min for 10min.

W.O.D 3rounds
10 DL 165/115
20 split squats
30 jumping bar touches

Cash out
Roll legs
Ball on shoulders


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