Saturday is Ted’s birthday. We also have our Halloween party that night. Remember it’s a cheat day! Yeah..no store bought crap..

Hmmmm….Michele posted the wod today….it’s been a while…will it be fun or what?

WOD:
25 deads (165,135)
10 clapping pushups
25 du’s
10 tricep pushups- chest to deck

15 deads
5 clap pu’s
15 du’s
5 tri pu’s

10 deads
3 clap pu’s
10 du’s
3 tri pu’s

finish wod by doing crab walk 2 times across floor then call time.

So yeah I just made this up ….hahah…bet you will want Hung programming again soon! Please feel free to get your lift on after or before the wod.

“Helen”

Three rounds for time:
Run 400 meters
21 Kettlebell swings 1 1/2 pood (or 55 pound dumbbell swing)
12 Pull-ups

Here are some old times to compare. Good luck!

VP: 19:58 Rx….1st time doing wod rx..great job VP!
SD: 14:11 (rb&bb pu’s)
CP: 12:54 (25#kb, jump pu’s)
JP: 19:48 (400m row,b&gb pu’s)
AD: 9:33 Rx (pr)
CF: 10:28 Rx
TS: 11:37 Rx
M: 10:46 Rx
H: 8:54 Rx
TMNT: 10:13 Rx
SG: 13:45 Rx…hopefully we will see you more often Shelley…it was fun having you here!
LF: 11:47 (rb pu’s)….1st time doing 1 pood swing in a wod…awesome!

A reminder that our Halloween party is this Saturday. We will also make this our cheat day, but there is a catch. You must make your cheat dish, no store bought stuff. Hope you all can make it.

I almost forgot, it will be Ted’s birthday that same day and you all know what that means………

That’s right birthday cake!

You thought I was going to say birthday WOD! Cuz your right, there will be one of those too. And knowing cousin Ted, he likes it short and heavy.

WOD:
4 rounds
21 Wallballs 20/14
15 Burpee jump 12′ above max reach
9 weighted step ups 18/20 (95,65)

Spend the first 15 mins working on mobility

Then

We will work with everyone on their lifting skills, Oly lifts, power lifts. We want to make sure everyone understands all the movements for the lifts.

You will be tested on the basic fundamentals and will be asked to perform all the lifts listed.

Bench
Deadlift
Back squat
Front Squats
Power clean
Cleans
Hang cleans
Overhead Squats
Snatch
Push press
Push jerk
Press

WOD

10-1 latter with 1 tire flip transition

Back squat post weight
1 tire flip
Rings KTE

Example. 10 BS, 1 TF, 1 KTE, 1TF, 9 BS, 1 TF, 2 KTE, 1 TF, 8 BS, 1 TF, 3 KTE etc.

MARK YOUR CALENDARS- HALLOWEEN COSTUME PARTY AT OUR HOUSE ON SAT. OCT. 22ND, sorry for late notice, we have been crazy busy and I (Michele) keep forgetting to make invites! Hope to see you there- potluck style!

5 rounds for Time;

6x Deadlift
6x Bent Over Barbell row
6x Hang power clean
6x Thrusters
6x Push-ups (hands on bar)

Use same bar load throughout

Men 45-54; 135 lbs
Men 55-64; 105 lbs
Men 65+; 95 lbs

Women 45-54; 105 lbs
Women 55-64; 85 lbs
Women 65+;  45 lbs

Post total time to Results.

Hahaha, Let’s see how old some of us will be!

WOD:
AMRAP 7
1st partner squat cleans 135/95
While 2nd partner rows 250 meters
Switch out after 250 meter is done.

Rest 3:00 minutes

AMRAP 7
1st partner shoulder to overhead 115/75
2nd partner does 15 burpees
Switch out after 15 burpees are done

Rest 3:00

AMRAP 7
1st partner box jump 30/24
2nd partner 25 situp
Switch after 25 box jumps are done

We can start several teams at once. One team at each station. Rotate after each AMRAP.