10 - 20 - 30 - 20 - 10
Deadlifts (185,135)(135,95)
Weighted Sit-ups (35,25)(25,15)

**REMINDER**
There will be NO 4:30pm or 5:30pm classes on Friday, October 30 due to the in-house partner competition. Come join us!

WOD

5 Rounds:
-10 HSPU
-20 Pull-ups
-10/8 Calorie Row
​-20 OHS (95,65)

WOD

Sport :
1x1x1x1x1

Clean and Jerk 15 mins to
Work to 1 rep max

Wod:
16 min Emom
Even :4 Clean and jerk 155/105
Odd :50 Double Under


Fitness :
15 amrap:
Sled push down and back
20 sit ups
20 push ups

Wod
16 min Emom
Even: 4 Clean and jerk 75/55
Odd: 60 single under or DU attempts

WOD

Sport:
22 min AMRAP:
-22 WallBalls (20/14)
-22 Power Snatches (75/55)
-22 Kb swings (53/35)
-22 T2b
-22 Calorie Row

Fitness:
22 min AMRAP:
-22 Wallballs (14,10)
-22 Power Snatches (55,35)
​-22 KB Swings (35,25)
-22 T2S
-22 Calorie Row

WOD

21-18-15-12-9-6-3
-hang cleans (95,65) (75,55)
-back squats
-box Jumps(24,20)(20,15)
-150m run

SPORT
21 - 15 - 9
   - Push Press (115/85)
   - OTB Burpees
**Rest 1 Minute**
21 - 15 - 9
   - Push Press (115/85)
   - KB Swings (70/53)

FITNESS
21 - 15 - 9
   - Push Press (75/55)
   - Burpees
**Rest 1 Minute**
21 - 15 - 9
   - Push Press (75/55)
   - KB Swings (35/25)

WOD
​
SPORT
21-18-15-12-9
Deadlifts (155/105)
500/400m Row

FITNESS
18-15-12-9-6
Deadlifts (115/85)
500/400m Row

Post wod strength work:
5x5
Barbell Hip Thrusts x 5 reps @ 20X1

WOD

SPORT
16 min AMRAP
40 alt DB snatches (50/35)
40 wallballs (20/14)
30 DB burpees
30 wallballs
20 Devil's Press
20 wallballs

FITNESS:
16 min AMRAP
30 alt DB snatches (25/15)
30 wallballs (14/10)
20 DB burpees
20 wallballs
10 Devil's Press
10 wallballs

Post wod Option 1:
3 sets of:
:30 Top of Chin-Up Hold
:30 rest
:30 Hollow Hold
:30 rest
:30 Handstand Hold
:30 rest

Option 2:
Strict Press
5x5x5x5x5”

WOD
​
3, 2, 1, 3, 2, 1
Back Squats

Then
"Annie"
SPORT:
50-40-30-20-10
Double-unders
Sit-ups (anchored)

RX+ = If you finish before 8:00, max calorie on bike until time clock hits 9:00

FITNESS:
80 Singles
40 Sit-ups (anchored)
60 Singles
30 Sit-ups
40 Singles
20 Sit-ups
20 Singles
10 Sit-ups

WOD

SPORT & FITNESS:
5 x 4 min AMRAP:
400m run then
Max rounds of "Macho Man"

1 min rest between rounds

Macho Man =
3 Power Cleans
3 Front Squats
3 Jerks
(S - 135/95)
(F - 95/65)

​