WOD

Haunted AMRAP

31 Minute AMRAP

31 Kettlebell Swings

10 Burpees

31 Pull Ups

10 Burpees

31 Calorie Bike

10 Burpees

31 Toes 2 Bar

10 Burpees

Skill / Strength:

5 Rounds Every 2 minute

3 Push Jerks

· Bar is taken from the floor

· Add weight each round if possible

 

WOD:

(15-minute time cap)

10 Rounds

7 Box Jump Overs

5 Front Squats

3 Shoulder 2 Over Head

· RX: 135/95

WOD:

5 Rounds:

4 minutes to

Run 400m then

AMRAP

6 Devils Presses

12 Sit Ups

2 minutes Rest

· RX: 50/35

· Start next round at where last AMRAP left off

Skill / Strength:

Strict Presses

3 Reps at 70% of Base

3 Reps at 80% of Base

Max Effort Reps at 90% of Base

 

 

WOD:

10 Rounds

5 Deadlifts (275/185)

10 Push Ups

· Every 2 minutes, starting at 3,2,1 Go, 50 Double Unders

WOD:

21- 15-9

Power Cleans

Bar facing burpees

Then

800m Run

· RX: 135/95

 

Cash Out:

5 Rounds

5 Bent Over Rows

Max Effort Strict Pull Ups

· Ideally doing the Rows with the same bar you used in the WOD

Strength:

Back Squats

5 Reps at 75% of Base

3 Reps at 85% of Base

Max Reps at 95% of Base

 

WOD:

20-minute AMRAP

20 Thrusters

20 Hang Power Snatches

20 Box Jumps

20 Overhead Squats

20/15 Cal Row

· RX: 75/55

WOD:

“Bad Karma”

50-40-30-20-10 Empty Barbell Curls (45/35)

10-20-30-40-50 Kettlebell Swings

RX: (24kg/16kg)

CeCe’s Adventure’s 5k at 10am

Come Run or Row and have some fun!! 

WOD:

3 Rounds

800m Run

Then 4 Rounds of:

3 Power Cleans

6 Handstand Push Ups or Dumbbell Push Presses

9 Box Jumps

RX: (155/105)

STRENGTH:

Strict Presses

Wendler – Cycle 3

5 Reps at 65% of Base Weight

5 Reps at 75% of Base Weight

Max Effort at 85% of Base Weight

· If you fulfilled the requirements of the previous cycle, add 5# to your Base Weight

WOD:

7 Rounds:

5 Deadlifts (275/185)

10 Toes 2 Bar

15 Burpees Over Bar

(20-minute time cap)

WOD:

30-minute AMRAP of Wall Balls

Every 5 minutes (starting at 3,2,1 go)

500m

12 Burpees over Row

· Scored by number of Wall Balls