Saturday 10/31/20
WOD:
Happy Halloween!
“Pumpkin Party”
31 Minute AMRAP
31 Wall balls (20#/14#)
31 Med ball sit-ups
31 Burpees over med ball
*At the 0:00,10:00, and 20:00 mark, perform a 600m med ball run*
Happy Halloween!
Friday 10/30/20
WOD:
14 Minute AMRAP
70/50 Calorie echo bike, then AMRAP:
7 Sumo deadlift high pulls (115#/80#)
7 Handstand push-ups
*POWER HOUR*
“UNBROKEN”
FOR TIME
??? Double unders
??? Toes-to-bar
??? Shoulder to overhead
*30 Minute time cap*
Thursday 10/29/20
WOD:
“Chad”
FOR TIME
1,000 Box step-ups (20″)
*With a 45lb/35lb ruck sack or weighted vest*
*SCALING OPTIONS*
Full “Chad”
1,000 Step-ups for time
(No weight, choose an appropriate box height)
Half “Chad”
500 Box step-ups for time
(With/without weight, choose an appropriate box height)
Quarter “Chad”
250 Box step-ups for time
(With/without weight, choose an appropriate box height)
AMRAP “Chad”
15-45 Minute AMRAP
Max rep box step-ups
(With/without weight, choose an appropriate box height)
Team “Chad”
*Teams of 2-4*
1,000 Box step-ups for time
(With/without weight, choose an appropriate box height)
*Distribute reps evenly between teammates*
In honor of Navy SEAL Chad Wilkinson who took his own life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Chad is survived by his wife and two children.
Wednesday 10/28/20
WOD:
8 Rounds for max calories
2 Minute AMRAP
12 Lateral burpees over rower
Max calorie row
*2:00 Rest between rounds*
Tuesday 10/27/20
WOD:
16 Minute AMRAP
400m Run
21 Double kettlebell swings (35#/26#)
12 Pull-ups
