Hero WOD: Fri 10.20.2023 “Marston”
Halloween Throwdown
Sat 10/28
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"Marston"
AMRAP 20
1 Deadlift
10 Toes to Bar
15 Burpees
WOD: Thu 10.19.2023 Press + “Oh Lordy…ish”
Halloween Throwdown
Sat 10/28
Sign up at front desk
Press
2x10
1x8
1x6
"Oh Lordy...ish"
4 x AMRAP 3
400 Meter Run
Max Sit Ups
Rest 1 Minute
WOD: Wed 10.18.2023 “Arnold”
Halloween Throwdown
Sat 10/28
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"Arnold"
15-12-9-6-3
DB Lunges
Pull Ups
DB Push Jerks
50 Double Unders
WOD: Tue 10.17.2023 “Killer Warm Up” + Deadlifts
Halloween Throwdown
Sat 10/28
Sign up at desk
"Killer Warm Up"
2 Rounds for QUALITY:
15 DB RDL
15/15 Deadbugs
15/15 DB 1-Leg Glute Bridge
15/15 KB Plank Slides
15/15 1-Leg RDL
15 DB Flyes
15/15 DB Side Bends
Deadlift
3x10, building
WOD: Mon 10.16.2023 “Left to My Own Devices”
Halloween Throwdown
Sat 10/28
Sign Up at Desk
"Left to My Own Devices"
EMOM 32
:40 Bike for Cals, :20 Rest
:40 KB Swings, :20 Rest
:40 Row for Cals, :20 Rest
:40 Wall Balls, :20 Rest