WOD
"NIGHTMARE BEFORE HALLOWEEN"
20:00 AMRAP
10 Lateral Burpee Over Dumbbell
31 Double Unders
10 Alternating Dumbbell Snatch 70#/50#
31 Double Unders
(Scored by Rounds + Reps)
Strength/Skill (Post WOD)
FOR TIME
100 Abmat Sit-Ups
*Option to reduce reps to 75 or 50.
(Score is Time)
Weightlifting class
Strength/Skill
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced) - Handstand Walk or Freestanding Handstand Hold
Independence (Intermediate) - Kick-Ups/Box Pike Walk
Liberty (Beginner) - Bear Crawl/Wall Walk
WOD
5 ROUNDS FOR TIM
400m Run
50 Double Unders
5 Wall Walks
Strength
Deadstop Bench Press 1x3
Deadstop Bench Press for load:
#1: 3 reps
5 SETS
3 Deadstop Bench Press (3-second Pause)
*Start Moderate and build to a Moderate-Heavy
-Rest 1:30 b/t sets-
(Score is Heaviest Weight)
WOD
3-3-3-4:00 AMRAP
75 Double Unders
20 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)
Justin hang
Strength/ Skill
ON A 8:00 CLOCK...
Rope Climb Practice
Freedom (Advanced) - Legless Rope Climb (1-2 reps Every 1:00)
Independence (Intermediate) - Rope Climb (1-2 reps Every 1:00)
Liberty (Beginner) - Zombie Rope Climbs/Foot Clamp and Stand (1-2 reps Every 1:00)
WOD
FOR TIME
100 Double Unders
50 GHDs
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Abmat Sit-Ups
victor buendia
