WOD

Partner WOD – Groups of 2
100 Double Unders each (Partner holds plank)
50 KB Swings each (one hold KB, if one sets down: both do)
*alternate every 10 swings
100 Killer Rope each (partner holds plank)
50 Ring Dips each (partner hangs from pull-up station)
*alternate every 5 Ring dips
100 Box Step Ups each (alternate with partner)
50 Ring Row each (partner holds bottom of squat)
*alternate every 10 Ring Rows
100 Ab Mat Situp each – alternate with partner

HAPPY BIRTHDAY COACH STEVE

A. For Time
200 Meter Run
30 C2B Pull-up
400 Meter Run
50 WallBall
800 Meter Run
50 OHS (75/55)
400 Meter Run
30 Chin-over Bar Pull-up
200 Meter Run
B. Accumulate 2:00 “L” sit – from Rings

ENDURANCE

For time:
20 Double OHS (KB – 20/12)
20 Double KB Swings
1200 Meter Run
15 Double OHS (KB – 20/12)
15 Double KB Swings
600 Meter Run
10 Double OHS (KB – 20/12)
10 Double KB Swings
200 Meter Run
5 Double OHS (KB – 20/12)
5 Double KB Swings

A. 8:00 to establish Max Box Jump Height
B. 12:00 OTM
10 Slam Balls (30/20) + 10 Box Jumps (24/20)
* Drop reps by 1 each minute can’t complete
C. For time: 12 Wall Walks (A-12/B-10/C-8)

A. Strength – Press in Split 3 – 3 – 3 – 3 – 3
B. Paleo Benchmark #2 – 9:00 AMRAP
20 GTOH (95/65)
7 Bar Facing Burpee
15 GTOH (135/85)
7 Bar Facing Burpee
10 GTOH (155/105)
7 Bar Facing Burpee
5 GTOH (185/135)
7 Bar Facing Burpee
Max GTOH (225/155)
CLASS MODIFICATION: athletes pick one STOH weight
C. 5:00 Team Rope climb race

Endurance

:30 work/:30 REST
2 Rounds: Row
2 Rounds: Box Jumps
4 Rounds: Row
4 Rounds: Box Jumps
6 Rounds: Row
6 Rounds: Box Jumps
1:00 REST
7:00 EMOM – Killer Rope
*start with 10, increase by 10 each minute

A. Strength: Bench Press 5 – 5 – 5 – 5 – 5
B. For Time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Pistols (each leg 10/10, 9/9, etc)
T2B
* Between each set= 8 Push-ups (chest2deck)
C. NFT – 50 Hollow Rocks

5 Rounds of 3:00 Work/3:00 REST – for max Reps
300 Meter Row (250 for Women)
8 Deadlift (M:155/135/115/95 – W: 105/95/75/65)
6 Hang Power Clean
*Max S.T.O.H.
*score weight and max reps across 5 rounds

Endurance

4 Rounds
2:00 Seated bike
:30 transition
2:00 Sled Pull (90/70)
:30 transition
2:00 Medball Clean+WB (20/14)
:30 transition

Buy-in: 800 Row or Run, then:
3 Rounds
10 T2B
10 Slam Ball (30/20)
1:00 REST
3 Rounds
10 Slam Ball (30/20)
10 HR Push-ups
1:00 REST
3 Rounds
10 HR Push-ups
10 T2B
Cash out: 800 Row or Run, whichever you did not do for Buy-in

Halloween: Come to Class in Costumes!!!
A. 6:00 Dodge Ball vs. Coaches
B. 6:00 Max team Sled pushes (ea rep = 25 Meters)
C. 6:00 AMRAP
20 OH Lunge Stationary Steps (45/25)
15 GTOH with Plate
1 Shuttle Run
D. 50 4-ct flutterkick holding plate – NFT