Oct 31

Bench Press – 5×10

WOD:
“Annie”
50-40-30-20-10 rep rounds:
Double-unders
Sit-ups

Core Cool Down
Abs of Steel

Oct 30

At the track

400m
25 tire flips
400m
25 KB swings
400m
25 pull-ups
400m
25 strict burpees
400m
25 TTB
400m
25 lunges (L/R = 1)

October 22

Shoulder Press – 6×8

Hand release pushups – 3×10

Dips – 4×8

Core:
3 rds
Crossover v-ups – 5 reps (L/R = 1 rep). Do a v-up but touch your left foot with your right hand, do a v-up and touch your right foot with your left hand. This is one rep
Incline leg lifts – 15 reps

Oct 9 Worst Parade Ever

at the track (for teams of 2)

20 strict pullups (both members)

then starting together:

one member -tire flip from bars to bars (full long axis of the track)

other member – OH lunge with small tire same distance

TWIST – every 3 min do 10 burpees

20 strict pullups

then starting together:

switch and return to other set of bars

NOTE: if you get to the bars before your partner you may rest but must do the burpees till both are at the bars.