NEWS
THIS Saturday, October 30th, grab a buddy and get ready to throwdown! We’ll be hosting two (accessible to all) partner workouts AND a best team costume contest! The workouts will get started at 9:00a, and the social will follow at 10:30a (BYOB and brunch potluck style). There will be one class at 7:00a for anyone who isn’t able to participate at 9:00a… and everyone is welcome to join us at the social!
WOD
“Frankenbeast”
AMRAP 15
10 Front Squats
20 Pull Ups
50 Double Unders
Weight: 205/145
AMRAP 15
10 Front Squats
10 Pull Ups
15 Attempts
Weight: 165/115
AMRAP 15
10 Front Squats
10 Banded Strict Pull Ups
75 Single Unders
Weight: 115/75
WOD GUIDANCE & GOALS
The front squats today are on the heavier side, and you should have to break them up into two sets. Choose a weight for the front squats that you can do for 5-6 reps before breaking. The pull ups are. kipping, and can be done in one set, or two sets of ten, or chip away in fast sets of five reps. The double unders try to do them in one big set every time. Take a deep breath, relax your arms, then go! Target 4 rounds.
Inspired by CompTrain
Post Rounds to Comments.
HOME WOD
AMRAP 15
10 Squats
20 Russian Twists
50 Jumping Jacks
ENDURANCE
10k
3+8 @ 125#
Dubs killed me. No middle ground for me lately. Either 25 in a row or 2.
Did not have a lot for this one.
5 rounds
165# 9 in the 4th / 8 in the 5th
5 strict black band
50 dubs
4+1 80#
3 + 3 @ 135
Woof. That was gross.
3 @ 185#
3 MCx
145# 💪🏼🔥
I thought I was 3+11 but Brett thinks I was 4+11 so I’ll split the difference and say 4.
95#, 10 kpu, 50 dubs.
3+3 85# /15 kpu
3+9 MCx
2 hours later and legs feel like J-E-LLO!
well done panch!
3 + 4 – 135#/20 Strict PU’s/100 Singles
3+5 125#
☠️
Glad I showed up
10 FS 75#, 10 RBPUs, 15 SUSUDUs/DUAs
3 rounds + 10 + 10
3+1- 125#
3+5
12 FS at 205
rest at 185
smushed me
5+4 Mcx