31 OCT 14 Hallow-WOD!!!!

Warmup:

2 Min Paleo chair then

4 Rds from 1 rig and back = 1 trip

1 trip Bear crawl

1 trip Frankensteins

5 Downward dogs + 5 Cobras

-HALLOW WOD

“10/31”

31 DU

31 KBS24/16

31 Pushups

31 Walking lunges

31 BXJ

31 KB C & J24/16

31 Burpees

31WallBalls 20/14

31 DU

30 Oct 14 Spooky WODs are here......

Warmup:
Row 750 M
3 Rds (bar or weighted PVC)
10 bicep curls
5 press
5 P. Press
5 P. Jerk

-One arm KB Press 3 x 15 each arm

-KB crush curls 3 x 15 each arm

AMRAP x 18 min

2 Rope climbs

4 STOH 155/115

Run 400

29 OCT 14 Doubles and Power Snatches

Warmup: 
ERO
3 rounds of
1 round of Cindy
100 M run
5 P. Snatches with weighted PVC

-BB standing Tricep extensions 3 x 15

-Barbell  Shrugs 3 x 15

For time

100 DU

30 P. Snatches 95/65

100 DU

30 pull-ups

100 DU

28 Oct 14 I heart burpeees

-Warmup

Run 400

3 Rds (45/25lb bumper)

10 Plate hugging squats

10 Plate overhead press

Tank top Tuesdays

(60%, 65%,70%)

FSQ 5/5/5

Press 5/5/5

Accessory Work

-Belt Squats 3 x15 use KB

-Weighted Back ext 3 x 15

-Barbell Curls 3 x 15

For time

50 Burpees

25  Russian KBS 70/53

27 Oct 14 Meathead Mondays and 1km Row for time....

-Warmup:

ERO

3 rds

100 M run

10 BSQ (bar)

10 Good mornings (bar)

10 DL (bar)

Meathead Mondays

(60%, 65%,70%)

BSQ 5/5/5

DL 5/5/5

Accessory Work

-Rev Hyper  3 x 15

-Partner GHR  3 x 15

-One arm KB Row 3 x 15 each arm

For time Row 1K 

25 Oct 14 Hero WOD Brehm

"Brehm"
For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories



U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.