WOD


15 Deadlifts 
15 Push Press
400 M Run
4 Rounds

Rest 4 minutes 

15 Burpees
15 Pull ups
200 M Run  
4 Rounds 

Fitness: 95/65
Performance: 115/75
Open: 135/95 

30 min Time Cap 

Athletes: Use the same weight on the DL as the PP.  Work for big sets on the barbell and a good pace on the run. 

DRIVE

Every 5 minutes for 25 Minutes 
30 Goblet Squats 
25 KB Swings 
15 Burpees 
Max Cals on Ski Erg

Alex

REMINDER THE BALTIMORE MARATHON IS TODAY! WE WILL HAVE A REGULAR SCHEDULE, BUT BE AWARE OF ROAD CLOSURES

Partner WORKOUT

70 Box Jumps
60 Synchro Air Squats
50 Power Snatch 
____ Rope Climbs
3 Rounds 

35 min Cap 

Fitness: (75/55) 6 Rope Climbs (2 assents on short rope = 1 rope climb) 
Performance: 8 Rope Climbs 95/65
Open: 10 Rope Climbs 115/75

**Athletes Choose a weight on the snatches that you can move. Break up the Box Jumps, Snatches and Ropes Climbs however you choose.

DRIVE

15/12 Bike 
20 Single Arm Front Rack DB Squat (10 on each side) 
15 Push up
20 Opposite Hand to Opposite foot V up
15  AMRAP 

Rest 3 minutes 

15/12 Cal Bike 
20 Single Arm Push Press (10 each side) 
15 Burpees 
20 Sit ups
15 min AMRAP 


Halloween Throwdown is October 26th! Don’t forget to grab your FREE ticket from the eventbrite link on the blog.


Workout


From 0-10 minutes 
50/40 Cal Row 
40 KB Swings 
30 Burpees
20 Dball over the shoulder

10-18 minutes 
40/30 Cal Row 
30 KB Swings
20 Burpees
10 DBall over the shoulder 

18-24 minutes 
30/20 Cal Row 
20 KB Swings 
10 Burpees
Max Dball Over the Shoulder 


Halloween Throwdown is October 26th! Don’t forget to grab your FREE ticket from the eventbrite link on the blog.


Workout


____ Cal Bike
___ Muscle ups
15 Back Squats
15 Sit ups
Rest 1 minute
 
5 Rounds

28min CAP

Fitness: 12 Pull ups +6 Push ups (95/65) (17 Cals)
Performance: 5 Muscle ups (135/95) (20 Cals)
Open: 6 Muscle ups (155/105) (23 Cals)