WOD
Level 1
AMRAP 15:
- Ring Row x 6
- Hang Dumbbell Power Clean x 10
- Bodyweight Lunge x 20 (10/side)
- Run x 200m
Level 2
AMRAP 15:
- Muscle Up x 3
- Hang Power Clean (95/65) x 10
- Barbell Lunge (95/65) x 10 (5/side)
- Run x 200m
Notes: For muscle ups, sub 2-3x pull-ups (no dip). For barbell lunge – use front rack or place barbell on back.
ANNOUNCEMENTS
Halloween Bar Crawl on the Downtown Mall – October 31
Let’s dress up and hit the town for some grownup trick-or-treating also known as a bar crawl. So dress to impress and get ready for some Halloween fun!
We will start the night at Blue Light at 9pm and then let the night take us from there. If you have any bar suggestions for the night please share below! You can follow along with the gym by using #XFitCvilleHalloween on Instagram.
Best dressed costume will of course receive bragging rights and an honorable spot on the following week’s workout post.
Please help us improve the gym and serve you better by filling out this survey today!
5 + 23 (3 strict PUs, rest Rx)
5rds +6 (rds 1-2 C2B, 3-4 MUs, 5 C2B) @ 95
WOD: 4+237 row (rr x6; 65# hpc; due to IT band issues body weight lunges & row)
6+1
>
6+16
5 rx (in 14:30)
5 – 3x Strict Pull Up and Backsquats (still no lunging)
Squats felt good, extra dorsiflexion causing some balance issues while I get used to new ankle mobility.
5 + 100m (bar mu’s)
5 rounds with 115# HCs and lunges
4+26 (w/ 6 pull ups)
6+20 @ 115
4 + ~50mish. 5 rds in 15:42
4 + 11 (3 pull-ups, 95#HPC, 45#BbL)