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