WOD

“No Smoking”
20 Minute AMRAP:
1 Deadlift (???)
3 Muscle-ups
15 Push-ups
30 Double Unders

Recipe of the Week:

“Henny”
6 Rounds:
200 Meter Easy Jog
400 Meter Fast Run
100 Meter Walk

Meme of the Week:

Split Jerk Strict Press
3 x 3

Jerk Balance
3 x 3

Split Jerk
Build to heavy single

“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.