11/3

-Buy in

5-1 bear complex
-W.O.D.”ROY”

5 Rounds For Time

15 Deadlift (225/155 lbs)

20 Box Jumps (24/20 in)

25 Pull-Ups
-cash out

Roll/stretch

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11/2

-Buy in(2 rounds)

10m-Bear crawl

10m-inch worm

10m-broad jump
-W.O.D.(2 rounds)

3-min.

150m-ski erg

Battle rope

Bike

*1 min. Rest*

3 min.

20-double unders or 60 single unders

5-burpees

*1 min. Rest*

3 min.

30-mountain climbers

15-hollow rocks
-cash out

100m-farmers carry

Roll/stretch


11-1

-Buy in 

30-push-ups

30-pvc overhead squats
-skill/strength

10 min.Work up to a heavy cluster

*Rest 2 min.*

5 min. Emom

5-clusters
-W.O.D.(10 min. AMRAP)

10-pull-ups (Rx+ 5-muscle-ups)

8-overhead squats( 95/65) 
-cash out

3-arm bars each side

Roll/stretch


10-31

No 5:30 p.m.or 6:30 p.m. classes

Happy Halloween πŸŽƒ 


10-31

-Buy in(2 rounds)

10-swings

20-jumpingjacks

10-air squats
-W.O.D.(Happy Halloween)

10-rounds

31-sit-ups

17-good mornings 45/35

*at some point row 666m*
-cash out 

1-1min.sprint


10/30

-Buy in(3 rounds)

20-halos (10L+10R)

10-pass throughs

5-pry squats
-Skill/strength 

8 min.- work up to a heavy strict press

*Rest 2 min.*

4 min. Emom

6-push presses with 70-75% of your heaviest lift
-W.O.D.(12 min AMRAP)

5-burpee box overs( 24/20)

10-knee to elbows

20- goblet lunges (53/35)
-cash out

200 m-farmers carry

Roll/stretch


10/30

-Buy in(3 rounds)

20-halos (10L+10R)

10-pass throughs

5-pry squats
-Skill/strength 

8 min.- work up to a heavy strict press

*Rest 2 min.*

4 min. Emom

6-push presses with 70-75% of your heaviest lift
-W.O.D.(12 min AMRAP)

5-burpee box overs( 24/20)

10-knee to elbows

20- goblet lunges (53/35)
-cash out

200 m-farmers carry

Roll/stretch