Oct. 29 – Nov. 4, 2018

Oct 29

18-15-12-9-6

Box Jumps (24″/20″)

Burpees

Complete 40 Double Unders after each round

Oct 30

Strict Press

5×8 @ 65%

3×15

Skullcrusher (75#/55#)

Barbell Curl (75#/55#)

Half Kneeling Band Row (Heavy Band)

EMOM 6

Alternate:

8 Dips (Ring or Bar)

18 Situps

Oct 31 – Halloween!!

Team Halloween Partner WOD

75 Lateral Pumpkin Jumps

50 Pumpkin Push Presses

100 Pumpkin Goblet Squats

50 Pumpkin Box Jumps (20″)

75 Pumpkin Cleans

Pumpkin 20#/14#

5 Burpee penalty whenever pumpkin set down after lateral jumps. If using different sizes one needs to be picked up before the other is set down.

Nov 1

Sumo Deadlift

20 Reps

3 Rounds – EMOM 2 w/ 2 min rest

8 Power Cleans (95#/65#)

Remaining time Front Squats (95#/65#)

Nov 2

For Time:

25 Cal Row

20 Handstand Pushups

3 Rounds

9 Pushups

9 Toes to Bar

20 Handstand Pushups

25 Cal Row

Nov 3

EMOM 8

2 Hang Squat Snatch

Work from 60% to 80%

14.1

AMRAP 10

30 Double Unders

15 Power Snatches (75#/55#)

Nov 4

5 min block

4×10 DB/KB Thrusters (35#/25#)

5 min block

20-18-16-14-12 Wall Balls (20#/14#)

5 min block

16-16-14-14-12 OH Walking Lunges (25#/15#)

AMRAP 8

16 DB Snatches (50#/35#)

8 Burpees over DB

 

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