Trick or Treat

180 WOD

5x3 thrusters

Then

7 min blast

Thrusters

Pullups

Wallball

Burpee

1 min each movement for max reps. 1 min rest in between each.  Post total number reps

Tuesday Ladder & ANNIE

10-1 Ladder of:

Deadlift 225/155
Power Cleans 155/115

Then after adequate rest.....

"ANNIE"

50-40-30-20-10

Double under / Sit ups

Monday

3 Min rounds....1 min rest in between

200 m run then remainder of 3 min do as many pull ups as possible....

Repeat with:

Games push ups

Sit ups

Air squats

One total number of reps for the completed 4 rounds

3-6-9

180WOD
3 min AMRAP
3 DL / 3 Burpee
3min rest
6 min AMRAP
6 Squat Clean / 6 burpee
6 min rest
9 min AMRAP
9 Snatch / 9 burpee

30/30

180WOD

Partner 30/30

KB

Box

30 sec each movement

1 min rest while partner goes

24 min = 12 min of work

BENCH, PULL, PRESS!

To give your sore legs and glutes a break...here you go!

Max REP sets (working until failure)

Bench Press 135-165 men 53-85 women (shooting in the range of 10-15 reps)

Pull ups

Dumbbell Push Press 35/20

Rotating 5 times through each movement

Monday Leg Madness

Simple little complex done over and over again for 12 minutes!

1 Power Clean 95/65
2 Lunges ( one each leg)
1 Push press
=
1 Complete Complex

Do that as many times as possible in 12 minutes!

Friday Batalis WOD

5x5 OHS

THEN

tabata pushups
1 min rest then take lowest pushup total x2 minus 100 and complete that number of KB swings

Repeat with Tabata Situps - sit up #x2 minus 100 and complete that number of slams


-- Post From My iPad

EMOM

180WOD
EMOM rotate between wall ball and cleans
Odd minutes 5 cleans 135/95
Even minutes ladder up x2 wallball

-- Post From My iPad

Welcome Home

180WOD
5 pullups
10 box
15 kb
100m
20min AMRAP

Filthy Fifty

Box
Jumping pullup
Kb
Lunges
k2e
Push press
Situp
Wallball
Burpee
Doubleunders
50 reps per movement

Squat back squat front

180 buy in - back squat
10, 10, 5, 5, 5, 3

Then

180WOD
1 power clean
3 front squat
1 jerk
EMOM 10 min

Surprise surprise

180 buy in
50 burpees....you must stop when first athlete hits 50
Record your burpee total

Then

180WOD

Helen
400 m
21 kb
12 pullup
3 rds for time