 Close grip bench press
4-4-4-4-4-4 5:00 Partner WOD Wall Balls Pull Ups Rest 5:00 5:00 Partner WOD Knees to Elbows Double unders First WOD in the new gym!
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 10:00 EMOM
2 - DB Lunge Rest 2:00 10:00 EMOM 2- DB Squat Clean Rest 2:00 10:00 EMOM DB Push Press Rest 2:00 4:00 DB AMRAP (65/40) 4 – Deadlift 4 – Hang clean 4 – Push Press REMINDER THAT WE ARE IN THE NEW LOCATION AT 478 TALBOT ST. See you there :)  40:00 AMRAP
Farmers walk/shoulder carry everything from old gym to new. Score = Total poundage carried & trips taken  WOD - Oct 29, 2013
10:00 EMOM SUMO Deadlift 5 reps @ 70% 20 min AMRAP Max reps of: 1 min Burpees 1 min DB Snatch, alternating arms (65/40) 1 min V-Ups 1 min Row for Calories 1 min Rest (4 Rounds) Wed. will be the moving WOD. Look out new gym, here we come!  Weighted DB/KB Pull Ups
1-1-1-1-1-1-1 (must hold weight between legs or feet) Then: 12:00 AMRAP 10 pull Ups 20 Push Ups 30 Double Unders Then: Max Double Unders in 2:00 Best of 3 attempts  20:00 AMRAP
200m row 20 Sit Ups 400m row 40 Sit Ups 600m row 60 Sit ups etc.  Front Squat
1-1-1-1-1-1-1 Then: 5 Rounds: 5 Front Squat (135/95) 3 Muscle ups 15 Back Squats (135/95) 10 Pull ups  Open WOD 13.1
17:00 AMRAP 40 burpees, 30 snatches (75/45 lbs) 30 burpees, 30 snatches (135/75 lbs) 20 burpees, 30 snatches (165/100 lbs) 10 burpees, AMRAP snatches (210/120 lbs)  Hang Clean 2-2-2-2-2 Then: "LIFT UP LUKE" 5 MIN AMRAP 4 Power Cleans: 155 lbs. men/105 lbs. women 24 Double Unders 10 Pull-Ups  Deadlift
4-4-4-4-4 Then: 10:00 AMRAP Bodyweight Deadlift HSPU Any order/any # <1<10 (you must complete a min of 1 and max of 10 reps per movement before changing movements) Every time you drop the bar or come off the wall = 5 burpees Score total of both movements. Final score = total reps – burpees Bonus: 100 toes to bar for time |
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