Fitness and Performance

6 min AMRAP
15-Wallballs 30/20
8-C2B Pullups
30-Double Unders
(with vest 20/14)

Rest 3 min

6 min AMRAP
15-Wallballs 20/14
8-Pullups
30-Double Unders
(with vest 20/14)

Rest 3 min

6 min AMRAP
15-Wallballs 20/14
8-Pullups
30-Double Unders
(NO VEST ON FINAL AMRAP)

Fitness and Performance

1. Clean Grip Deadlift
Build to Heavy Single
(will need this number for % work)

2. 3 Rounds
400m Run
10-Hang Power Cleans 135/95*
15-Pushups
(RX Vest 20/14)

*Fitness may do KB Swings

Fitness and Performance

1. Front Squat
Build to Heavy Max Single
(will need this number for % work)

2. 3 Rounds
15/12-Cal Assault Bike
10-Front Squat 205/135
(No Vest. Squats from floor)

Fitness

10 min EMOM
2-OH Squat
same weight entire emom

rest 5 min

5-4-3-2-1
Power Snatch

2xPullups

Performance

10 min EMOM
2 snatch
same weight entire emom

rest 5 min

5-4-3-2-1
Power Snatch (70-80% of EMOM weight)
Bar MU

Fitness and Performance

3 rounds
400m run
21 SDLHP 75/55
12 burpees over the bar
RX is with  vest 20/14

Fitness and Performance

1.  10 min alt EMOM
odd: 1 front squat
even: 3 back squats
all at 70% of 1 rpm front squat

2. 18 min AMRAP
2 person team split work equal
50-WB 30/20
40-BJO 24/20
30-GHD(or 40- Abmat)
20-back squats 95/65
10-Stone TO shoulder 100/75

(wear a vest if you want. not required for RX)

Remember to add 5 dollar late fee when paying dues

Fitness and Performance

1. 10-15 min to work on any skill/gymnastics movement

2. For Time
60/45 cal bike
2 min rest
50/35 cal row
2 min rest
40/30 cal ski

score is total time minus rest

LAST DAY TO PAY DUES AND AVOID LATE FEE

Fitness and Performance

1.  For Time
100m walking lunge
75 push ups
50 med ball cleans
75 pullups
100m walking lunge

RX 20/14lb vest

2. Not For Time:
50 weighted Sit-Ups
50 Weighted Hip Extensions
50 Glute Bridges

Pay November dues

Fitness and Performance

We are doing the Air Force wod because its Jonathan Ballards last day at the gym before he reports to Air Force basic training. Everyone is welcome to come hit it with us at lunch class

Air Force WOD
For Time
20-Thrusters 95/65
20-SDHP
20-Push Jerks
20-OH Squat
20-Front Squats
with
4-Burpees EMOM starting at 0:00

PAY NOVEMBER DUES

2 person Team
6 rounds
400m Run(4x100m)
20-Toes to bar(split equal)
20-KB Swings 53/35(split equal)
(RX wear Vest 20/14)