WOD

“Brass Balls” Teams of 2 20 Min AMRAP 100 Cal on the Bike 50 Cal Row 100 DU 50 KB Swings 53/35 8 Rope Climbs 30 Box Jumps 30/24

What an awesome Halloween Throwdown this year!!!!   Find Heavy Clean and Jerk “Run n’ Gun” 10min AMRAP 10 Pistols 10 Thrusters 95/65 10 Jerks 95/65 200m Run Score: Weight for Clean & Jerk Reps in 10 min AMRAP

Strict Pull-ups – 5 sets of 3     – if added weight last week, increase weight     – increase difficulty of ring row progression as well Dips – 5 sets of 5     – Weight may be added     – Scale: use box or benches 10min EMOM     -8 Burpee

“Ride and Row Makes the Body Go” 3 Rounds     – 20 Cal on bike     – 10 Squat Cleans 135/95     – 10 Box Jumps 24/20 Comp rest 2min all others 4min 3 Rounds     – 20 Cal Row     – 10 C2B     – 10 Burpee over

  1. Front Squat – heavy single (NOT maximal,) 90%x2x2 @ 90% of today’s single 2. “True Grit” 3 Rounds 20 Pull-ups 10 Hang Power Snatches 95/75 10 OHS 95/75 Then: 500m Row ME

  ** Reminder tonight is the Halloween Throwdown/Party.  There are no evening classes.   3 RFT: – 500m Row – 12 DL 225/185 – 21 BJ Overs 20/24

  1.Strict Pull-ups – 5 sets of 5 – may add weight 2.Dips – 5 sets of 5 3.Find 3RM Bent Over Row 4.Bent Hollow Body Hold – 5 sets 60sec

1. Find 3 RM push press 2. 15 min AMRAP – 10 Power cleans 135/95 – 20 Wall Ball shots 20/14 – 30 Double unders

“Helen” 3 Rounds:     – 400m Run     – 21 KBS 53/35     – 12 Pull-ups Weighted Tabatta Planks

1. Front Squat 1RM 2. For time: One bar     – 20 Thrusters 95/65     – 20 SDHP     – 20 Jerks     – 20 OHS     – 20 Front Squats