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Monday November 7

6:30-9 am Complete as many rounds as possible in 12 minutes of:
3 strict rope climbs, started to standing with feet directly under the rope
50 double-unders Scale:Complete as many rounds as possible in 12 minutes of:3 rope climbs, from seated to standing50 single-unders

Friday November 4

6:30-9 am Complete as many rounds as possible in 20 minutes of:500-m row25 single-leg squats, alternating10 squat snatches ♀ 75 lb ♂ 115 lb Scale:Complete as many rounds as possible in 20 minutes of:500-m row30 assisted single-leg squats10 squat snatches ♀ 55 lb ♂ 75 lb

Monday October 31

6:30-9 am Ten 1-minute rounds of:60-yard shuttle sprint (5 yards, 10 yards, 15 yards)3 deadliftsMax Bike caloriesRest 2 minutes between rounds. ♀ 175 lb ♂ 255 lb Scale:Five 1-minute rounds of:60-yard shuttle sprint (5 yards, 10 yards, 15 yards)3 deadliftsMax Bike caloriesRest 2 minutes between rounds. ♀ 95 lb ♂ 135 lb

Friday October 28

6:30-9 am For time:Row 500 meters30 ¾ bodyweight bench pressesRow 1,000 meters20 ¾ bodyweight bench pressesRow 2,000 meters10 ¾ bodyweight bench presses Scale:For time:Row 250 meters30 bench pressesRow 500 meters20 bench pressesRow 1,000 meters10 bench presses ♀ 35 lb ♂ 55 lb

Monday October 24

At gym wod6:30-9 am Complete as many rounds as possible in 6 minutes of:12 power cleans21 squats ♀ 105 lb ♂ 155 lb Scale:Complete as many rounds as possible in 6 minutes of:9 power cleans15 squats ♀ 35 lb ♂ 45 lb

Saturday October 22

at gym wod 8-9 amComplete as many rounds as possible in 10 minutes of:10 ring dips10 box jumps10 toes-to-bars♀ 24-in box ♂ 30-in boxScale:Complete as many rounds as possible in 10 minutes of:10 jumping ring dips10 box jumps10 hanging knee raises♀ 20-in box ♂ 24-in box

Friday October 21

At gym wod6:30-9 am 4 rounds, each for time, of:10 handstand push-ups20 deadlifts (95/135 lb)30 sit-ups40 double-unders Scale:3 rounds, each for time, of:20 elevated pushups20 deadlifts (45/65 lb)20 sit-ups50 single-unders

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