The Lord's Day

A day of rest...well, sort of.

Hensley and I are going to be at the San Diego Mud Run causing havoc.

Happy Halloween!

Push Press WOD

3-3-3-3-3-3-3

5K Run

Running Box Jumps

AMRAP in 20 min of:

400 m
25 Box Jumps

Rest Day

Have a good day off.

Thruster Drop Set

(95/65#)

21 Thrusters
9 Burpees
15 Thrusters
15 Burpees
9 Thrusters
21 Burpees

***I most likely will be at work this morning, check w/Kris to verify she will be here.

Death By Squat

With a 45# bar, do 1 OverHead Squat (OHS) the 1st min, 2 the 2nd min, 3 the 3rd min, etc till you can't do the number in the minute provided. Follow up by backing off 5 rounds and continue 5 minutes.

The Lord's Day

A day of rest.

Death By Press

1 round=

1-Shoulder Press (75/45)
1-Push Press
1-Push Jerk

1 round the 1st minute, 2 rounds the 2nd minute, 3 rounds the 3rd minute, etc. Once you can't get the prescribed rounds in the minute, drop back by 3 rounds and continue for another 5 minutes.

Run 5K

Point Man

400 m Run
20 Push Ups
400 m
20 Push Ups
30 Sit Ups
400 m
20 Push Ups
30 Sit Ups
40 Squats
400 m
20 Push Ups
30 Sit Ups
40 Squats
50 Box Jumps

Rest Day

Have a good day off.

Row Boat

500 m Row
10 Sit Ups
400 m Row
20 Sit Ups
300 m Row
30 Sit Ups
200 m Row
40 Sit Ups
100 m Row
50 Sit Ups

Randy

75 reps for time of:

Power Snatch (75/45)

The Lord's Day

A day of rest.

Obstacle Course

We are leaving here at 0815 hrs.

Warm up: Modified Cold Zero= 5 rounds of Push Ups/100 m sprint w/a partner.

Run 5K

We will be leaving here at 0815 hrs tomorrow.

Bo Peep

5 rounds for time of:

400 m
10 Ring Dips
10 KBS
25 Abmat Sit Ups

Rest Day

Have a good day off.

***We will be leaving from here at 0815 hrs on Saturday morning for the obstacle course.

Seriously?

21-18-15-12-9

Box Jumps
KBS
Pull UPs
Handstand Push Ups OR Shoulder Press (95/65)

The Tune Up

3 rounds for time of:

400 m Run
12 Bodyweight Deadlifts
12 KBS
12 Pull Ups

The Lord's Day

A day of rest.

Next week, Saturday, we will be going on a field trip to an obstacle course down in Mira Mesa. We will be carpooling from here. I understand there are soccer games that day, so we will try to keep it a short trip. It should be a good time so please try to attend. ***More info to follow***

Squat Clean Max

Warm up: 10 min of jump rope.

3-2-2-1-1-1

10 Min Row

Row max distance in 10 minutes. Enjoy.

Follow Up

200 m
20 Pull Ups
400 m
40 KBS
600 m
60 Push Ups
800 m
80 Squats

Rest Day

Have a good day off.

The Irish

21-19-15-12-9-6-3

Box Jumps
Ring Push Ups

Sixty Three

7 rounds
(115/75#)

3- OHS
3- Push Press
3- Power Cleans

The Lord's Day

A day of rest.

Bench Press Max

3-2-2-1-1-1

5K Run