WOD 10-30-20

 Partner WOD-

6 rds each-

30 DU 

6 FSq

6 FR Lunge *same bar 

*P1 must hold plank OR hang from bar while 

P2 works on round*

WOD 10-29-20

 5 rds-

15 cal bike

15 cal row

20 KBS (53/35)

1:00 rest btw rds 

WOD 10-28-20

 Strict Press 2-2-2-2-2

*20 sec hold after each set

------------------------------------

7 min AMRAP-

5 HSPU

7 T2B 

9 SDLHP

WOD 10-27-20

 EMOM x 18-

1- 5 Dball 

2- 12 box jumps

3- 100 m sprint 

WOD 10-26-20

 Pause FSq 3-3-3-3

----------------------------

15-12-9

Burpee pull-up

thruster (95/65)

What a night we had! Thank you to each person that 
came out to support the cause or who participated
or donated from afar. We will have a our grand 
total soon! 

WOD 10-23-20

 Morning-

Mobility WOD 

Evening-

"Grace"

30 PCL + Jerk (135/95) 

Tomorrow's the big day! Regular morning/noon schedule and then "Grace" for KDH Time! 

WOD 10-22-20

 Bench Press 4 x 8

------------------------------

A- 3 x 12 ring dip

B- 3 x 12 KB row

C- 3 x :40 KB FR carry

WOD 10-21-20

 Press 3-3-3-3-3 

*20 sec hold after last rep- each set

---------------------------

8 min AMRAP-

8 HPSN

8 OHS

32 DU 

3 days! 

WOD 10-20-20

 EMOM x 18-

1- 5 clean pulls (HAP)

2- 10 bar facing burpee 

3- 15 weighted sit-ups 

Throwing it WAY back to regionals 2011! Looking forward to celebrating ten years this Friday night!
Hoping you can come and reminisce with us :)

WOD 10-19-20

 F.sq 5-4-3-2-1 

----------------------

3 rds- 

30 WB 

15 pull-ups 

WOD 10-16-20

 Partner WOD-

6 rds (each)

3 PCL + J (135/95)

5 over the box jump

7 T2B

WOD 10-15-20

 10 x 250 m sprint 

*any machine or run

*1:1 rest time 

WOD 10-14-20

 6 sets- 1 strict press + 1 P. Press + 1 P. Jerk 

---------------------------------------------

8 rds-

4 thruster (135/95)

8 HRPU 

16 jumping lunge 

WOD 10-13-20

 20 min AMRAP-

400 m run

14 SDLHP

7 C2B pull-ups

We're 10 days away from our big event!
Grace for KDH will start at 4 pm on 
Friday, October 23rd. Remember anyone can
donate and anyone can participate!

WOD 10-12-20

 EMOM x 10- 1 low HCL + 1 high HCL 

--------------------------------------------

21-15-9

HPSN (75/55)

Lateral bar burpee 

WOD 10-9-20

 800 m sled pull

80 KBS

40 T2B 

WOD 10-8-20

 DL 5-3-3-2-1-1

----------------------- 

A- death march 3 x 10 (each leg)

B- 1 arm farmer carry 3 x 50 m

C- Plank hold 3 x :45-1:00

WOD 10-7-20

 Strict Press 5-5-5-5

-----------------------------

15-12-9-6-3

S2OH (95/65)

*30 DU after rd. 

WOD 10-6-20

 EMOM x 18-

1- 15 WB

2- 100 m run 

3- 12 pull-ups 

WOD 10-5-20

 EMOM x 10- 1 DL + 1 CL + 1 FSq

------------------------------------------------

5 rds- 

10 HPCL (115/75)

8 burpee 

**Reminder- GRACE shirt orders are due THIS Tuesday! 

WOD 10-2-20

 Partner WOD-

100 KBS 

100 box jumps 

100 cal machine 

P1- works on reps while P2 completes 80 m bear crawl 

(Plus) 20 shoulder tap. Then switch. 

23 days! Are you ready?!