Month: October 2019

Wednesday-October 30, 2019

“Pumpkinhead” Partner WOD 10 Rounds Of: -9 bench press -12 dumbbell power cleans -18/14 calorie row *Alternating rounds Competition: -135/85 -50s/35s Performance: -115/65 -35s/25s Fitness: -95/65

Tuesday-October 29, 2019

“Beetlejuice” 10:00 AMRAP of: -15 wall balls -10 alternating dumbbell snatch -5 muscle ups Competition: -20/14 ball -50/35 dumbbell -Ring or bar muscle ups Performance: -20/14 -50/35 dumbbell -Chest to bar pull-ups Fitness: -14/10 ball -35/20 dumbbell -Pull-ups/Strict banded pull-ups/Ring rows

Thursday-October 17, 2019

“Bing, Bang, Boom” 4 Rounds Of: :40 on // :20 off -Rope climbs -Box step-ups -Shuttle run 30 feet. *1:00 rest* Competition/Performance: -As written -24/20″ box Fitness: -Pull up rope climbs or ring rows -24/20″ box

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