Halloween WOD 10/31/17

“Halloween WOD” (WOD in costume)

12 minutes to find a 1 RM Clean

straight into

15 min AMRAP

800 m med ball run (run together with one med ball and pass anytime)

30 Hang Squat Cleans 135/95 (from the ground)

30 Box Jumps

Max Team Deadlifts 225/155 (both athletes on one bar side by side) 5 Burpee penalty each every time reps are broken

*each athlete will find their Clean max in 12 min. It can be Power Clean or Squat Clean but must be from the ground.

*score from AMRAP will only be Deadlifts. Everything else is a buy in.

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Monday WOD 10/30/17

Monster Mash Monday (It’s Baaaack)

• Row 1000m

• 30 Cal Bike

Rest 1 minute

• 100 Double-unders

• 50 Pull-ups

Rest 2 minutes

• 50 Air Squats

• 50 1-arm Dumbbell Snatch (alternating 50/35)

Rest 3 minutes

• 50 Thrusters 75/55

• 25 Chest to Bar Pull Ups

Wednesday WOD 10/25/17

“Pick Your Poison”

You will have 15 min to find a max in one of the 4 movements of your choice

1) 3 Rep Max Overhead Squat

2) 3 Rep Max Push or Split Jerk

3) Snatch Complex (Power+Hang+Squat Snatch)

4) Clean Complex (Power+Hang+ Squat Clean)

Then:

3 Rounds of :

10 Squat Cleans 95/65

20 Deadlifts 95/65

400 m run

Tuesday WOD 10/24/17

“Comp Prep” (teams of 2)

15 min AMRAP

10 Wall Climbs

30 Box Jump Overs (scaled is step overs)

30 Toes to Bar (scaled is knee raises)

30 Wall Ball 20/14 (scaled is 14/10)

30 Pull Ups (scale as needed)

*partner 1 holds a handstand or headstand while partner 2 completes reps

*switch anytime