Oct 28 – Nov 3, 2019

Oct 28

DB Z-Press

3×8 (Same weight across all sets)

5 Rounds – 30s Intervals Each For Reps

Russian KB Swings (70#/53#)

Wall Balls (20#/14#)

FR Forward Lunge (35#/26#)

Toes to Bar

Rest

Oct 29

Partner WOD

AMRAP 20

8 Ring or Bar Dips

30 Double Unders

50′ Bear Crawl

200m Run

20 Plate Ground to Overhead (45#/25#)

**Alternate movements

Oct 30

In 8 min:

Tempo OHS

3×6 (3:3:x:3)

EMOM 6

2 Squat Cleans + 2 Front Squats

**Build to heavy

AMRAP 7

8 Power Snatches (75#/55#)

6 Pistols (alternating)

4 Handstand Pushups

Oct 31 – Halloween!!!

Zombies vs. Humans

Run 800m

20 Double Unders

40 Air Squats

60 Situps

40 Pushups

20 Pullups

Run 400m

**Humans start WOD first followed by zombies 3 minutes later. If a zombie can catch a human the human does 25 burpees. If a zombie can’t catch any humans they do 25 burpees.

Nov 1

1-2-3-4-5-6-7-8-9-10

Power Clean and Jerks (135#/95#)

**Between each round (9x) complete:

4 Burpees to Plate

10 Jump Lunges

Nov 2

Open 20.4

Nov 3

Bench Press

4×6 @ 70%

6 Rounds – 12 Reps Each

Box Jumps (24″/20″)

Tuck Ups

DB Snatch (50#/35#)

 

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