October 7, 2016

CROSSFIT
Conditioning: 5 Rounds for Reps
5 Rounds – 2 Min Each
5 Deadlifts 135/95
10 Shoulder to Overhead
AMRAP Double Unders in Remaining Time

1 Min Rest Between Rounds

SWEAT
Conditioning: AMRAP x 20:00
*Fight Gone Bad Style
Min 1 – Wallballs 20/14
Min 2 – Sit Ups
Min 3 – Kettlebell Swings 53/35
Min 4 – Rest

STRONGMAN
Conditioning
Hugh Hefner Tribute WOD
Buy in: 100 Hip Thrusters
“Grace”: 30 Clean and Jerks 135/95
Rest 2 minutes
“Isabel”: 30 Snatches 135/95
Rest 2 minutes
“Jackie”: 1K Row, 50 Thrusters 45/35, 30 Pull-ups
Rest 2 minutes
“Bunny”: 21-15-9
Bent over Row 135/95
Bar Hops
Cash Out: 100 Banded Good Mornings
*Can be completed as a couple/partner WOD (shared reps, except buy in and cash out), or as a single. Score includes rest time.
Conditioning: For Time
10 Down To 1
Bench Press @ BW
Bag/Stone To Shoulder @ 0.75 x BW
Axle Deadlifts @ 1.5 x BW
Conditioning: For Time
“Donny”
21-15-9-9-15-21
Deadlift, 225
Burpee
*In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011