OCTOBER 7
DOUBLE BOGEY
Bench Press for load
-Build with single reps
-Work up to today's heavy
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AMRAP 15:
15/12 Calorie Bike
30 Kettlebell Swings (53/35)
60 Double Unders
OCTOBER 8
HOLBROOK (HERO)
10 Rounds for Time:
5 Thrusters (115/85)
10 Pull-ups
100 Meter Sprint
Rest 1 Minute
Time Cap: 30 Minutes
REPEAT FROM 10/27/23
OCTOBER 9
TIME AND A HALF
Hang Power Clean
-Build with single reps
-Work up to today's heavy
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For Time:
40-30-20-10 Dumbbell Snatches (50/35)
20-15-10-5 Burpee Box Jumps (24"/20")
Time Cap: 18 Minutes
OCTOBER 10
DO NOT DISTURB
2 Rounds For Time:
1,000/900 Meter Row
40 Toes to Bar
Every 2 Minutes (Starting at 0:00):
200 Meter Run
Time Cap: 35 Minutes
OCTOBER 11
CHAD PREP
Front Squat for load
-Build with single reps
-Work up to today's heavy
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AMRAP 25:
Box Step-ups (20")
*L1: No Dumbbell
*L2: Dumbbell (35/25)
*L3: Dumbbell (50/35)
OCTOBER 12
COMMUNITY WOD
OCTOBER 13
UPSET STOMACH
4 Rounds For Time:
400 Meter Run
30 AbMat Sit-Ups
300' Front Rack Carry
Dumbbells: (50/35)'s
Time Cap: 25 Minutes
KG | 22.5/15
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SUNDAY RUNDAY
Run 2-3 miles