WOD

“Bumpy Cruise”
25 Minute AMRAP: teams of 3
12/9 Calorie Row
10 Toes to Bar
50 Meter Farmers Carry (72’s/53’s)

“Plundering”
For time:
50 Double Unders
40 Wall Balls (20/14)
30 Box Jump Overs (24/20)
20 Power Clean & Jerks (135/95)
10 Burpee Pull-ups
20 Power Clean & Jerks (135/95)
30 Box Jump Overs (24/20)
40 Wall Balls (20/14)
50 Double Unders

Quote of the Week:
“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.”
Ernest Hemingway

Front Squat
Build to a heavy single

Bench Press
Build to a heavy single

Strict Pull-ups
Perform 1 max set

Recipe of the Week:
Here is a breakfast of champions!

“Hallo-Wod”
6 Minute AMRAP: teams of 2
10 Snatches (115/85) (T1 95/65) (T2 75/55)
31 Sit-ups

3-Minute Rest

6 Minute AMRAP: teams of 2
10 Shoulder to Overhead (155/105) (T1 135/95) (T2 95/65)
31 Weighted Sit-ups (20/14)

3-Minute Rest

6 Minute AMRAP: teams of 2
10 Cleans (185/125) (T1 155/105) (T2 115/85)
31 V-Ups

Meme of the Week:

“Ten Can”
10, 1 Minute Clocks:
15/12 Calorie Row (T1 12/10) (T2 10/8)
Max Burpees
1-Minute Rest

Box Brief:
We have a reduced schedule for Halloween. Our last class on Thursday will be at 3:30pm so we can all enjoy Trick or Treating with kiddos.

“Swing, Climb, Run”
50 – 40 – 30 – 20 – 10
Russian Kettlebell Swings (70/53) (T1 53/36) (T2 36/26)
1 – 2 – 3 – 4 – 5
Rope Climbs
*400 Meter Run After Each Set

Box Brief:
We have a reduced schedule for Halloween. Our last class on Thursday will be at 3:30pm so we can all enjoy Trick or Treating with kiddos.

“Cindy”
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

Quote of the Week:
“The only person you are destined to become is the person you decide to be.”
Ralph Waldo Emerson

Box Brief:
We have a reduced schedule for Halloween. Our last class on Thursday will be at 3:30pm so we can all enjoy Trick or Treating with kiddos. 

3 Sets:
6-8 Strict Pull Ups (:2 down)
12-15 Zottman Curls (:2 down)
8-12 Handstand Push-up Negatives (:2 down)
Rest 90 Seconds
-then-
3 Sets:
8-12 Deficit Push Ups (:2 down)
10-12 Dumbbell Skull Crushers (:2 down)
12-20 Alt Dumbbell Plank Rows (6-10/side) (:2 down)
Rest 90 Seconds

“Mountain”
For Time:
50 Double Unders
15 Strict Knee-ups
20 Ring Dips
40 Meter Handstand Walk
20 Push-ups
15 Strict Knee-ups
50 Double Unders
12-Minute Time Cap

Recipe of the Week:
Enjoy an easy meal for next week!