4 Rounds

100m run
5 muscle ups, or sub the progression
100m run
10 clean and jerks 145/105
20 overhead walking lunges 45/25

Subbed muscle ups to the seated position; no bands, no jumping to the dips; felt pretty good...i feel muscle ups in my not so distant future

Happy November!

WOD:
Shoulder Press 5.5.3.3.1.1 65/75/tried 85 for 1...budged a little but not enough

5 min Rest:
12 min AMRAP
5 Push-up
10 Wallball 14/20lb
15 Double Unders

8+12 DUs . . . some days you have them. . . tuesdays you dont

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Modified King Kong
1 Dead 335
2 Strict Muscle ups - no kip
3 Squat Cleans 175
4 HSPU

Again Faster WOD 4
2 Muscle Ups
2 Deadlifts modified to 305#

Shoulder Press 5.5.3.3.1.1 65x5 twice 75x1 twice, weak morning but whatever!

5 min Rest:
12 min AMRAP
5 Push-up
10 Wallball 14/20lb
15 Double Unders

8+12 DUs, doing DUs in stretchy pants= lots of crack & constantly pulling up!

AMRAP in 5min
Squat Clean & Jerk 165#

Then...

4 100m Sprints

4 Rounds

5 muscle ups, or sub the progression

10 clean and jerks 145/105

20 overhead walking lunges 45/25

Muscle ups-I sat on the band as a progression to the muscle up. C&J=65lbs.

Shoulder Press 5.5.3.3.1.1
35x5 twice 45x3 twice, 55x1 twice

5 min Rest:
12 min AMRAP
5 Push-up
10 Wallball 14/20lb
15 Double Unders

9+5 Push-ups.

Approx 1.5mile run with stops along the way of
20 lunges
20 burpees
20 squats
20 step jump ups
20 push-up
stair climbing

Everyone was in costume. :) Fun times.

WARM UP
hip firehydrants 2 mins
hip openers 2 mins
Butterfly chest opener 1 mins
Athletic warm up
5 mins

Find your partner. Pick your stations. Switch. Join. CONQUER.

6 BY 6 (35lbs - 95lbs) 8 mins
6 Front Rack SQ
6/ Front Rack Alt Rev Lunge
6 Pendlay Row
200 m SKI OR ROW
X 5 Rounds (for time)
Only combined LBS from Front SQ & Rev Lunges count for total lbs
Ie. [(65X12) X 5] = 3900 Result

2 mins off

KB & B special 8 mins
20 KB swing
20 Burpee
0.12 Curve (200m)
X 5 ROUNDS (for time)
only combined lbs from KB swing counts
Ie. [(45X20)X5] = 4500

2 mins off

One circuit to rule them all, one trainer to find them, One circuit to bring them all and in the sweatiness bind them
YGIG format // Use same weights as in you 6X6 8 mins
P1 RUN/ROW/SKI max distance
P2 complete
15 BB DL
15 BB Sq Jump
15 BB ab roll out
SWITCH
Total Distance from all machines

2 mins off

RESULT = Combined numbers from 6X6, KB&B & THE CIRCUIT
Ie. (P1 3900 + P2 3900 + P1 4500 + 4500 + P1&2 2000m = 18,800)