Monday Oct. 22nd

Lower Body Max

1. Overhead Squat - 7 x 1 rep
2. GHR Raises - 3 x 15 reps

WOD


15 Ground to Overhead - 45/25
30 yd Overhead Walking Lunge - 45/25
15 Ring Dips (if you can't do Rx do pushups)

Saturday Oct 21st

5 rounds of:

400m Run
20 Burpees

Friday October 19th

Bench Press - 5 x 1 rep
Bent Over Row - 4 x 8 reps

WOD -

10 to 1 Back Squat - 225/135
1 to 10 Toes to Bar

Thursday, October 18th

Plan to WOD your Halloween Costume on Halloween Day.

10 Dealifts 135/95
12 Burpee Box Jumps
10 Front Squats 135/95
18 Pull-Ups
10 Push Jerks 135/95
24 Double Unders

Wednesday October 17th

WOD -

5 rounds of
10 Power Cleans - 135/95
10 Burpees

Interval -

3 x 400m Run

Tuesday, October 16th

Diane
21-15-9
Deadlifts 225/155
Handstand Push-Ups

Skill:
20 L Pull-Ups
20 Bridges with 3-5 second hold
3 X ME Ring Push-Ups
15 Candlsticks
*Partition as needed

Monday October 15th

Level 1:

40 - 30 - 20 - 10
Squats
Modified Pullups
Situps

Level 2:

40 - 30 - 20 - 10
Burpees
Pullups
Situps