Monday 11/01/2021

WOD
"HALF HOUR POWER SHOWER" 
AMRAP 30: 
Max Meter Row 

Every 5 Minutes [Starting at 0:00]
5 Strict Burpee Pull Ups (Rx+ = Ring Muscle Ups)
10 Hang Power Snatches 95#/65#
15 Box Jump Overs 24"/20"

*Score = Total Meters

Saturday 10/30/2021

WOD
“SNOWBALL FIGHT”
Teams of 3
For Time:
400 Wall Balls 20#/14#
100 Strict Chest to Bar Pull-Ups
10,000 Meter Bike 

[40 Minute Time Cap]
*Chipper Style- Must complete all reps of one movement before moving onto the next
*Score = Time it takes to complete the workout 

Friday 10/29/2021

WOD
“YES MA’AM”
3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts (225/155) 
12 Double Dumbbell Strict Press 50#/35# (Rx+ Strict Handstand Push Ups)
9 Box Jumps 30"/24"

Strength
Deadlift
Build to A Heavy 3 Deadlift

Thursday 10/28/2021

WOD
"YOU SHOULD GO"
Teams of 2
For Time:
3-6-9-12-15-18: 
Toes to Bar
Kettlebell Swings 55#/35#
Burpees