10/30 WOD

Burn and Drop

warm up – 10 jack planks

2x      10 prison squats

10 reach push ups

10 total body extensions

10 mtn climbers

Skillwork – Pistol squats 2×10

WOD – box jumps, T2B, wallballs,Tricep dips, clean n’press,

rnd 1 – 5 min AMRAP – 2 min rest, drop 1

rnd 2 – 4 min AMRAP – 2 min rest – drop 1

rnd 3 – 3 min AMRAP – 1 min rest – drop 1

rnd 4 – 2 min AMRAP – 1 min rest – drop 1

rnd 5 – max reps

Cooldown – burpee/ plank challenge – LAST DAY!!!!!

10/28 WOD

Seeing Stars!!

warm up – 800 meter run

stretch out

WOD – 28 min AMRAP

7 min – Over bar burpees

6 min – row for calories

5 min – back rack lunges – 95/65

4 min – power cleans

3 min – jumping jacks

2 min – power snatch

1 min – air squats

** score total reps**

Cool down – bupree/plank challenge – 1 rnd

10/27 WOD

Fall Break

warm up – 400 meter r/r

30 (10 each) 3 way squats

20 step ups

10 push ups

Skill work – double under practice

WOD – 800 meter r/r

25 box jumps

25 slam balls

15 burpees

25 wallballs

25 Frt squats

50 DBL unders

Cooldown –  Burpee/plank challenge

(stick with it yall . . . almost over)

10/22 WOD

Rapture

warm up – 10 sec side star plank

2x        10 K2E

10 ski planks

25 jump rope

skill work – muscle up work shop

WOD – 3 snatches    135/95

3 muscle ups

800 meter

5 snatches

5 muscle ups

200 meter

3 snatches

3 muscle ups

400 meter

5 snatches

5 muscle ups

200 meter

Cooldown – burpee/plank challenge

(come on guys, stick with it, month is almost over  :-))