Warmup
2min bike - 4rds 20/10
group led mobility stretch and dynamic movements
Strength / Skill
FROM RACK:
Push press
4sets x 3 reps
building load ahap
Prep Work
In station:
6ds of 20/10 tabata
hshold
rig work
russian kb swings
WOD
AMRAP 14
RX +
2 Muscle-ups
4 HSPU - strict
8 KB Swings (70/53#)
RX
2 CTB
4 HSPU
8 KB Swings (53/35)
Intermediate
4 Ring Rows
6 HRPU Push-ups
8 KB Swings (35/26#)
Modifications:
banded pull-ups
Saturday Partner WOD
Happy Halloween WOD
In the spirit of Mischief night you will need to hold your pumpkin (wb) and NOT let it smash during the entire wod
6 rds of 66 reps
22 sumo DEAD lift high pull (split)
22 pumpkin wall shots (split) use yo
22 killer crunches (split) use your pumpkin
6 rds of 66 reps
22 Body hang Snatch (75/55) (split)
22 Bodybag lunges weighted sandbags (split)
22 Hammer Curls (DB 35/20) (split)
6 rds of 66 reps
22 Skull Crushers (split) BTN 45/25
22 KIller KB swing (split) 53/35
22 Death Row (calories)
Every 6 minutes
6 monster walks each R+L=2
EMOM
6 min emom
build to wod weight
1 power clean + 1 front squat + 1 press
WOD
3 rds
5 power clean 135/105 (rx+20lb)
8/6 row
rest 1 minute
3 rds
4 front squat
8/6 bike
rest 1 minute
3 s2oh
8/6 ski erg
rest 1 minute
10 clusters
Strength / Skill
From RIG:
Back Squat
2 rds of 10ea bulgairan split squats
build to 70%
then, 3x4
From Station:
coach led wod prep choice
WOD SELECTIONS
RX+
25 MIN CAP
4 Legless Rope Climbs
40 TU (triples)
40 Alternating Single-Leg Squats - L+R=2
40 Alternating DB Snatches (60/45#) L+R=2
3 Legless Rope Climbs
30 TU
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Legless Rope Climbs
20 TU
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Legless Rope Climbs
10 TU
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
----------------------------
RX
25 MIN CAP
4 Rope Climbs
40 DU (doubles)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Rope Climbs
30 DU
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 DU
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 DU
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
------------------------
Intermediate
25 MIN CAP
4 Rope Climbs
40 SU (singles)
40 Assited Alternating Single-Leg Squats
40 Alternating DB Snatches (40/25)
3 Rope Climbs
30 SU
30 Assited Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 SU
20 Assited Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 SU
10 Assited Alternating Single-Leg Squats
10 Alternating DB Snatches
-----------------
Modifications / Options
25 MIN CAP
4 Floor Rope Climbs
40 SU (singles)
40 Air Squats
40 Alternating DB Snatches (30/15)
3 Floor Rope Climbs
30 SU
30 Air Squats
30 Alternating DB Snatches
2 Floor Rope Climbs
20 SU
20 Air Squats
20 Alternating DB Snatches
1 Floor Rope Climbs
10 SU
10 Air Squats
10 Alternating DB Snatches
