WOD

MO 18.10

by

For Load:

Back Squat 10-8-6-4-2 Shoulder Press 10-8-6-4-2 Deadlift 10-8-6-4-2

– Record heaviest load lifted in each movement

DI 19.10

by

Gymnastics

RX

For Time:

3:00 Handstand Hold 100 Squats
50m Handstand Walk 100 Squats

30 Handstand Push-ups

INTERMEDIATE

For Time:

2:00 Handstand Hold
100 Squats
1:30 Handstand Walk (for distance)

100 Squats
15 Handstand Push-ups

BEGINNER

For Time:

3:00 Plank Hold 70 Squats
50m Bear Crawl 70 Squats

30 Push-ups

DO 14.10

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A) Back squats
1-10 @ 70% 1rm
Tc 15 mins
each set unbroken, rest as needed

B) AMRAP20
25 wbs
1 lap run
10 HSPU
15 kbs- us (32/24)
Goal 3-4 rounds

FR 15.10

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Team of 2

Buy in: 1600m run together
21 synchro single dB devils press
42 T2B
21 rope climbs
15 synchro single dB devils press
30 t2b
15 rope climbs
9 s dp
30 t2b
9 rope climbs
Tc 35mins

SA 16.10

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Tabata strict press

B) Deadlifts
1x 20 reps @ 50% 1rm
Rest 3mins
3x 10 @ 50 %
Rest 2 mins after each set

C) EMOM 10
1 power clean + 1 STOH
*70-80% C&j