October 12/15: Whose Afraid of Bears?

Skill:

EMOM for 10 minutes

Even: 30 double unders

Odd: box jump at 90% of max height

WOD:

3 Rounds for Time

5 bear complex (135/95)

10 pull-ups

Rest 3 minutes then 2 Rounds for Time

10 clean and jerks (135/95)

15 toes-to-bar

Rest 2 minutes then 1 Round of

10 wall balls

10x 10m bear crawls

October 1/15: Who Loves Burpees?

Strength:

Squat snatch 1-1-1-1-1-1 (60%, 65%, 70%, 75%, 80%, 85%)

WOD:

4 rounds of

Minute 1: max distance on rower

Minute 2: max effort burpees

Minute 3: max front squat (125/85)

Minute 4: max pull-ups

<rest 1 minute>

September 1/15: Cindy

September 1/15: Cindy

Skill

You will spend 3 minutes at each station, 2 people (boy & girl) working at a time, switching out whenever you want. Each team is trying to get the most reps, as the losing team does 20 burpees.

  • sledge hammer
  • tire flips
  • 20m sled pushes
  • box jumps

WOD:

10 minute AMRAP

5 pull-ups

10 push-ups

15 air squats

TFC65resz