Mainsite WOD
Run 1 Mile for the October Run Challenge
100 Day Push-up Challenge:
Day #80 = 80 Push-ups
Complete 10 Rounds for Time:
7 Sumo Deadlift High Pulls (95/65)
7 Front Squats
7 Push Jerks
Chipper!
Run 1 Mile for the October Run Challenge
100 Day Push-up Challenge:
Day #79 = 79 Push-ups
Deadlift
3-3-3
Complete for Time:
60 Walking Lunges
50 Russian Twists (45/25)
40 Box Jumps (24/20)
30 Russian Kb Swings (70/50)
20 Burpees
10 Strict Pull-ups
(20 minute time cap)
15 Minutes of Sweat
Run 1 Mile for the October Run Challenge
100 Day Push-up Challenge:
Day #78 = 78 Push-ups
15 Minute AMRAP:
25 Calorie Row
25 Push-ups
25 Squats
25 Sit-ups
*Rest 5 minutes
Run 800 meters for Time
Endurance WOD
Run 1 Mile for the October Run Challenge
100 Day Push-up Challenge:
Day #76 = 76 Push-ups
Weighted Ring Rows
5-5-5-5
12 Minute AMRAP:
20 Db Snatch, alternating arms (50/30)
200 meter Row
80 foot Plank Walk
Shoulder Plus
Run 1 Mile for the October Run Challenge
100 Day Push-up Challenge:
Day #75 = 75 Push-ups
Shoulder Press
3-3-3-3
Split Jerk
2-2-2-2
7 Minute AMRAP:
50 Double Unders
12 Burpees
3 Rounds of Max Reps
Run 1 Mile for the October Run Challenge
100 Day Push-up Challenge:
Day #74 = 74 Push-ups
3 Rounds for Max Reps of:
1 Minute of Ring Push-ups
*Rest 1 minute
1 Minute of Chest to Bar Pull-ups
*Rest 1 minute
1 Minute of V-ups
*Rest 1 minute
1 Minute of Squats
*Rest 1 minute
Don’t Drop the Bar
Run 1 Mile for the October Run Challenge
100 Day Push-up Challenge:
Day #73 = 73 Push-ups
Back Squat
3-3-3-3
*15 minutes to work up to 85% of 1RM
Complete 3 Rounds for Time:
3 Hang Power Clean (135/95)
20 Lateral Bar Jumps
100 meter Farmer Carry (50/30)
40-30-20-10
Run 1 Mile for the October Run Challenge
100 Day Push-up Challenge:
Day #72 = 72 Push-ups
5 Minute EMOM:
3 Muscle-ups (Rx) or 5 Muscle-up Transitions
40-30-20-10
Kb Swing (35/25)
Kb Front Rack Walking Lunge
Kb Push Press, single arm
It’s a Good One!
Run 1 Mile for the October Run Challenge
100 Day Push-up Challenge:
Day #71 = 71 Push-ups
Complete 4 Rounds for Time:
400 meter Run
15 Wall Ball Shots (20/14)
10 Lateral Box Jump Overs (24/20)
400 meter Row
Endurance WOD
Run 1 Mile for the October Run Challenge
100 Day Push-up Challenge:
Day #69 = 69 Push-ups
Complete 4 Rounds for Time:
800 meter Run
1000 meter Row