23-10-2020

A) 1 RM 3 FRONT SQUAT 6 BACK SQUAT   B) WOD AMRAP 15' 4 SQUAT CLEAN    RX 80/50    S 60/40 8 BURPEES OTB 12 DB SNATCH    RX 22.5/15    S 17.5/12.5

22-10-2020

A) EMOM 10' MAX STRICT T2B MAX HSPU   B) WOD 4 RDS 26 KB R.SWING    RX 28/20    S 20/16 20 KB OH LUNGES 14 SDHP    RX 60/40    S 40/30

21-10-2020

A) EMOM 8' 1 AXLE BEAR COMPLEX TIME REMAINING- MAX DU' s   B) WOD 2 RDS 31 AXLE PUSH PRESS    RX 48/33    S 31/21 31 BOX JUMP 31 PULL UPS 31 WALL BALL    RX 12/8    RX 9/6 31 SIT UP

20-10-2020

A) 1 RM 2 PUSH PRESS + 3 PUSH PRESS   B) WOD 21-15-9-3 H.P.S    RX 60/40    S 40/30 400/300 M ROW

19-10-2020

WOD AMRAP 5 5 STRICT PULL UPS 10 SLAM BALL REST 3 AMRAP 5 7 DEADLIFT    RX BW+10    S BW 14 PUSH UP REST 3 AMRAP 5 9 MB CLUSTER    RX 14/9    S 12/6 18 DU REST 3 AMRAP 5 11 T2B 22 AIR SQUAT

16-10-2020

A) CORE 30-20-10 V-UPS PLATE SIT-UP R.TWIST   B) WOD 100 THRUSTERS    RX 60/40    S 40/30 START WITH 3 BURPEES EVERY MINUTE 3 BURPEES