Hero WOD: Sat 10.10.2020 “Half Murph”
Half “Murph”
800 Meter Run
50 Pull Ups
100 Push Ups
150 Squats
800 Meter Run
(OUTDOOR/INDOOR)
WOD: Fri 10.09.2020 “Atomic Punk”
"Atomic Punk"
AMRAP 7
50 Hollow Rocks
50 Toes to Bar
50 Hollow Rocks
50 Sit Ups
Rest 3 Minutes
1k Row
At the 15 Minute Mark
50-40-30-20-10
Unbroken Kettlebell Swings
(INDOOR)
WOD: Thu 10.08.2020 “Drop Dead Legs”
"Drop Dead Legs"
With a Partner
100 Front Squats
100 Shoulder to Overhead
100 Power Cleans
(OUTDOOR)
WOD: Wed 10.07.2020 “Oh No Heck No”
"Oh No Heck No"
Bike
30 Rounds
:30 Max Cals
:30 Rest
(INDOOR)
WOD: Tue 10.06.2020 “Courage to Change”
"Courage to Change"
AMRAP 20
25 Double Unders
15 Wall Balls
10 Burpee Box Step Overs
200 Meter Run
(INDOOR)
WOD: Mon 10.05.2020 “Dumbbell Linda”
Dumbbell Linda
10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Power Clean
(INDOOR)
WOD: Sun 10.04.2020 RNG
RNG
800 Meter Run
30 Dumbbell Snatch
60 Box Jumps
24/18 Calorie Bike
30 Box Jump
60 Dumbbell Snatch
200 Meter Run
30 Dumbbell Step Up
60 V-Ups
24/18 Calorie Bike
30 Dumbbell Lunges
60 Shoulder Taps
800 Meter Run
30 Shoulder Taps
60 Lunges
(OUTDOOR)