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Tuesday, October 30th, 2018 SWOD SWOD: Clean Every 2:30 for 5 sets1 Clean pull + 1 clean1 Clean pull + 1 clean *Do one clean

Monday, October 29th, 2018 Metcon WOD: Metcon (Time) 3 Rounds for time:25 Pull-ups50-ft Double kettlebell front rack walking lunge (53lbs/35lbs)10 Double DB Box Step Overs

Saturday, October 27th, 2018 Metcon WOD: Metcon (Time) For time:With a partner20 rounds5 Push jerks (135lbs/95lbs)5 Front squats (135lbs/95lbs)5 Box jump overs (24″/20″) *Partner 1

Friday, October 26th, 2018 Metcon WOD: Metcon (Time) 7 Rounds for time:Run 200 meters6 Bar muscle ups6 Power snatch (135lbs/95lbs)

Thursday, October 25th, 2018 Metcon WOD: Metcon (AMRAP – Reps) 5 Rounds, NOT for timeRing dips (max reps)1:00 Rest50-ft Double kettlebell front rack walking lunges1:00

Wednesday, October 24th, 2018 Metcon WOD: Metcon (Time) For time (SOLO):3 RoundsRow 600/500 meters2:00 RestRun 600 meters2:00 Rest60 Box step overs (24″/20″)2:00 Rest *Score will

Tuesday, October 23rd, 2018 Metcon WOD: Metcon (Time) For time:21-15-9Deficit handstand push-up (4/3″)*100-ft Kettlebell farmers carry after each round (53lbs/35lbs) At the 12:00 mark: For

Monday, October 22rd, 2018 SWOD SWOD: Squat Clean 5 Rounds1 Hang squat clean1 squat cleanEvery 3 minutes*The first set should be challenging but allow for

Saturday, October 20th, 2018 Metcon WOD: Metcon (Time) For time:3 Rounds10 OHS (135lbs/95lbs)15 Box Jump Overs (24″/20″)10 Shuttle Run When the clock hits 16:00: For

Friday, October 19th, 2018 SWOD SWOD: Thruster Every 3:00 for 5 sets:3 Thrusters *The first 2-3 sets should be moderately loaded allowing for a build