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103115

Happy Halloween! Partner WOD’s 2 Rounds Each As Fast As Possible: 15 Power Jerks, 95/65 15 Chest to Bar Pull-ups Each AFAP: 18 Squat Snatches, 135/95 18 Burpee Box Jumps, 24/20 2 Rounds Each AFAP: 12 Power Jerks, 95/65 12…

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103015

Strength: Back Squat 1 x 4-8 reps @ 50% 1RM 1 x 4-8 reps @ 60% 1RM 1 x 20 reps @ 80% 1RM rest 3-4 minutes before your 20 rep set. Work: 3 RFT Run 400m 15 Squat Cleans…

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102915

Skill/Strength: A. Strict Handstand Push-ups – 6×3 B. Strict Pull-ups – 6 x submax efforts For the handstand push-ups, work to the ROM you are able. If you have full ROM begin deficit HSPU. On the Pull-ups, do not complete…

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102715

Skill: A. Skin the cat – 5×3 B. Rope Climb x 1 Test – “Grace” Complete 30 ground to shoulder to overhead for time M-135 F-95 The bar must go from the ground to shoulder before going overhead.

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102615

Strength: Back Squat warm up sets – 40/2, 50/2, 60/2, 70/2, 80/2 working sets – 85-90/2(10) Allow 10 minutes to work through your warm up sets and then another 20 minutes to complete your 10 working sets at 85-90% of…

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102515

Strength: Push Press – quickly build up to a max double for the day, then perform 3 sets x 2 reps @ 90% of that weight Keep the torso vertical on the dip and drive. Feel pressure in the quads…

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102415

Partner WOD Teams of 2 complete the following with 1 rower and 1 barbell and 1 box. Only one person working at a time. Row 2000m 50 Box Jumps, 24/20 60 Deadlift, 275/155 70 Pull-ups 80 Shoulder to overhead, 95/65…

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102315

Row Your Boats Aerobic Power/Aerobic 5 minute warm up EMOM 10 Pull a “HARD 10 STROKES” then recover easy for remainder of the minute 5 minute cool down Then Complete 1 circuit for max reps 5 minutes of double unders…

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