10.31.2024

 
WOD
"Ohio State Buckeyes"
"Body Snatchers"
For Time
10 cals choice
2 power snatch 115/85

10 cals choice
3 box jump overs30/24"
2 power snatch
 
10 cals choice
4 dealifts 115/85
3 box jump overs
2 power snatch
 
10 cals choice
5 bar muscle ups or C2B pull ups
4 deadlifts
3 box jump overs
2 power snatch
 
10 cals choice
6 x 50 feet shuttle runs 
5 bar muscle ups or C2B pull ups
4 deadlifts
3 box jump overs
2 power snatch
 
10 cals choice

10.30.2024

Strength
Power Clean + Squat Cleans
3:00 EMOM
3 power cleans + 1 squat clean @ 60%

3:00 EMOM
2 power cleans + 1 squat clean @ 70%

3:00 EMOM
1 power clean + 1 squat clean @ 75%



WOD
"Iowa Hawkeyes"
5 rounds for time
10 burpee box jump overs 24/20"
2 power cleans 185/125
10 TTB
2 squat cleans 185/125
scale to 80% your 1 RM
masters 50+ 155/105
masters 55+ 135/95

10.29.2024

Strength
3 sets of 20 box step ups with load (10/side) increase load each round
3 sets of 10 push ups
3 sets of 3 handstand push up negatives

WOD
"Wisconsin Badgers"
AMRAP 20:00
500/450m row
12 deadlifts 225/155
35 DUs

10.28.2024

Strength
Block 2- isometrics
back squats
4 sets of 2 reps @80-82% at 2-3 second pause at the bottom

WOD
"Golden Gophers"
3 rounds for time
7 bar facing burpees
14 thrusters 95/65
7 bar facing burpees
Rest 2:00

10.26.2024

WOD
partner Halloween workout
5 rounds each partner
"Freddy Krueger"
36 DUs or 72 single unders
6 clusters 135/95  115/75. 95/65
1 rope climb or 2 up/downs

10.25.2024

WOD
"Ridin' Solo"
7 rounds for time
7 hang power cleans
7 front squat
7 shoulder to overhead 
7 bar facing burpees
115/75  95/65  75/55

10.24.2024

Strength
block two- eccentric 
front squats
4 sets of 1 rep @50X1 at 80%

WOD
"Laced Up"
20:00 EMOM
min 1- 12 box jumps 24/20"
min 2- 40 foot hand over hand sled pull- add three plates to little sleds
min 3- 45 seconds max cals bike 
min 4- rest