WOD
"Jack-O-Lantern"
For Time:
1000/875m Row @70% Effort
-Rest 3:00-
8x200/175m Row @80% Effort
*Rest 30 seconds after each set.
1000/875m Row @90% Effort
* Note: There is only a 30 second rest after the last set of 8x 200m row (not 3 minutes).
* Score is clock time at finish
Strength
Back Rack Lunges 4x8
4 sets
8 Back Rack Lunges (per leg), build across sets based on feel
WOD
"Black Cat"
For Time:
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
15 Bar Muscle Ups (Scal 30 Chest to Bar)
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
WOD
"Cornhuskers"
For Time:
Teams of 2
5 Rounds
Partner 1:
2 Rope Climbs ( or 10 Strict Pull Ups)
12 Front Squats 135#/95#
Partner 2:
20 GHDs (Or V-Ups)
-Switch when both are completed
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
WOD
"Golden Gophers"
For TIme:
1-2-3-4-5-6-7-8-9-10
Devils Press (50s/35s)
* 10/8 Calorie Air Bike after each set.
