Friday Nov 1

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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I love Halloween!

Thursday October 31

HAPPY HALLOWEEN

COSTUME WOD

Costume is encouraged!

Super Hero Themed

1 Bat Rope Climb

2 Lengths Spider-Man Crawl

10 Hulk Deadlifts

20 Decimator Slam Ball

30 Chest 2 Bar Push Ups

20  Decimator Slam Ball

10 Hulk Deadlifts

2 Lengths Spider-Man Crawl

1 Bat Rope Climb

Reminder 6:30 WOD is Cancelled.

Wednesday October 30

Reminder that Thursday is Halloween and the Party. We will be having a 4:30 class and then we will be closed the rest of the night for the party at Shellie's! Make sure to wear your costume!

Warm Up:

50 Ring Dips

50 Squats with (95/65)

50 butterfly Sit Ups

Skill:

Tabata

Toes to Bar

Burmese

WOD:

2 Rounds

8 Lengths Sled Pulls

80 Double Unders

16 Weighted Lunges 

Tuesday October 29

Strength:

3 Rounds Press

5 Light

5 Medium

5 Heavy

WOD:

10 Rope Climbs

Then

2 Rounds

500 m Row

15 Push. Press (135/95)

Monday October 28

DIANNE

21 - 15 - 9

Deadlifts

HSPU