Strength
Snatch 6x3
6 sets x 3 Squat Snatch (Singles, build-in weight)
-Complete a set every 2:00-
WOD
"This is Halloween"
15:00 AMRAP
10-20-30-40-50...
Wall Balls 20#/14#
5-10-15-20-25
Burpee Box Jump Overs 24"/20"
Scoring: Each set is a round. 10 WB and 5 BBJO is round one, 20 WB and 10 BBJO is round two, etc.
WOD
"Somebody’s Watching Me"
For Time:
30/24 Calorie Air Bike
30 Pull Ups
30/24 Calorie Air Bike
15 Chest to Bar
30/24 Calorie Air Bike
30 Pull Ups
*16:00 Time Cap
Accessory
Mayhem Mini-Pump –Glutes and Shoulders
4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-|
30-second Superman Hold
-rest 30 seconds-
10 Dumbbell Snow Angel Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Strength
Back Squat 4x4
4 sets x 4 Back Squats (85%)
-Complete a set every 2:30-
WOD
"Monster Mash"
2 Sets For Time:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) 50#/35#
50ft Single Dumbbell Walking Lunge 50#/35#
36 Double Unders
-rest 3:00 between sets-
*16:00 Time Cap
WOD
"Corn Maze"
Teams of 2
12:00 AMRAP
2000/1600m Row - shared between partners
Max GHDs (Scale V-Ups) - one athlete works at a time
-Rest 3:00-
12:00 AMRAP
1600m Run - shared between partners
Max Rope Climbs (Scale to Strict Pull Ups) - one athlete works at a time
