Tuesday – 11/1/22

A: T-spine and Hip Mobility

B: Front Squat: 5.5.3.3.2 (work to a heavy 2)

C: 3 Rounds For Time of:
200m Run
16 Reverse Lunges (Front Foot Elevated 2”)
16 Kneeling Windmills

Monday – 10/31/22

Congrats to Caity, Blake & Rusty–winners of the LCF costume contest!

Reminder: 5pm will be our last class today, for Halloween.

“HalloWOD” – For Time:
10 Burpees
31 KB Swings (70/56)
10 Burpees
31 Box Jumps (24/20)
10 Burpees
31 Push Presses (75/55)
10 Burpees
31 Pull-ups
10 Burpees
31 Balls Slams (30/20)
10 Burpees
31 DB Snatches (50/35)
1031m Row

Saturday – 10/29/22

12-min AMRAP of Climbing Ladder of Thrusters and Pull-ups (95-65)
1-1
2-2
3-3

Rest 5 minutes

8-min AMRAP of Climbing Ladder
20 Bear Crawl Steps
300m Row

Friday – 10/28/22

It’s tonight! BYOB and enjoy the Taco Ladies’ creations (donations will be collected). 6pm – ?

A: Front Squat 3×4 50%, 60%, 70%

B: Back Squat 2x (6-10) @ 70%

C: 4 Rounds of:
100m Waiter Carry (25/15)
12 Burpees

Thursday – 10/27/22

WOD
A: Hollow Clinic

B: For Time:
250m Row
15 Hollow Rocks
500m Row
30 Hollow Rocks
into
200m Run
15 Butterfly sit-ups
400m Run
30 Butterfly sit-Ups
into
20 Double Unders
10 KB RDL 53/35
40 Double Unders
20 KB RDL

Endurance
A:
400m Row – Rest 2 min
300m Row – Rest 1.5 min
200m Row

B. 8 Rounds of 2min AMRAPS of (1 minute Rest between Rounds)
Even Rounds:
15 Double Unders (Singles 2:1)
5 Pull-ups
Odd Rounds:
10 Cal Row
5 Push-ups

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