Friday October 18

Warm Up

3 Rounds

2 (1/2) length plate drag

20 sit Ups

10 Leg Lifts

Skill:

Wall Ball and Box Jump

WOD:

Fight Gone Bad

Wall ball (20 lb, 10 ft target), for reps Sumo deadlift high-pull (75 lb), for reps Box jump (20″), for reps Push press (75 lb), for reps Row, for calories

For total points (count reps + calories) in 3 rounds

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday October 16

Warm Ups:

50 Wall Balls

Strength:

EMOTM for 12 min

Odd min - 10 Chest to Bar / Ring Push Ups

Even min - 12 Deadlift (315/225)

WOD:

5,000 m Row / 500 Double Unders

Wednesday October 16

Warm Up:

3 Rounds of CINDY

5 pull Ups

10 Push Ups

15 Squats

Skill:

50 Pistols

WOD:

Go for PR

FRAN

21 - 15 - 9

Thrusters

Pull Ups

Quick Paleo Pancake Recipe That is Amazing!

2 Bananas (ripe)

4 eggs

1 teaspoon baking soda

1 teaspoon cinnamon

1 tablespoon coconut butter / butter

1 tablespoon almond butter

1 tablespoon vanilla

ENJOY

Tuesday October15

JWarm Up:

30 Slam Ball

50 Sledge Hammer

40 Slosh Pipe Obliques

40 Double Unders

Skill:

Knees to Elbow / Toes to Bar / kipping

WOD:

30 Pull Ups

2 Lengths Bear Crawl

30 Wall Ball

2 Lengths Bear Crawl

30 Smooth Deadlift High Pulls

2 Lengths Bear Cawl

Monday October 14

Warm Up:

4 Rounds

1 Length Plate Drags

1 Rope Climb

Strength:

3 Rounds of Front Squat

5 Light 

5 Medium

5 Heavy

WOD:

For Time Complete:

100 Weighted Lunges

What's the catch...? (Every Minute on the Minute perform 10 Chest to Bar Push Ups)