ANNOUNCEMENT: DON’T FORGET TO DRESS UP FOR THE SATURDAY 9:00AM WOD. BRING THE KIDS TO GET A HEAD START ON THEIR TRICK OR TREATING
15 Minute EMOM
(10/8)(15/12) Cal Ski Erg
(10/15) GHD Sit Ups
15 KB Swings (53/35)(70/53)
14 Box Step Ups (24”/20”)
10 Strict Press (pick your own weight)
***Then***
1 Rep Max Strict Press
CONDITIONING OPTION
3 Rounds
1o GHD Sit Ups
15 Box Jumps (24”/20”)
20/17 Cal C2 Bike
Complete For Time:
21-15-9
Wall Ball (20/14)(10’/9’)
Ring Row/Pull Ups
Rest 2 Minutes
15-12-9
Wall Ball
Pull Ups/C2B
Rest 2 Minutes
12-9-6
Wall Ball
Strict Pull Ups/Bar Muscle Ups
For Today, we are looking to do these movements in as few sets as possible and always working “downhill” in terms of how you break into sets. Ideally, not more than two sets for the larger sets of wall balls. This won’t necessarily be the case with the movements on the rig.
The rest breaks imply we are looking for sprint efforts for each of these segments.
8 Minute AMRAP
(10/8) Cal Bike
8 Front Squats (95/65)
35 Double Unders
12 Sit Ups
***Then 1 Rep Max Front Squat***
CONDITIONING OPTION
8 Minute AMRAP
(20/17) Cal Bike
5 Hang Clean (95/65)
8 Bar Facing Burpee
ANNOUNCEMENT: WE WILL BE HAVING A HALLOWEEN WOD FOR OUR WORKOUT THIS SATURDAY AT 9:00AM. WE WILL HAVE CANDY FOR THE KIDDOS AND A FUN HALLOWEEN WOD FOR THE ADULTS. COSTUMES WELCOME! MORE TO FOLLOW THIS WEEK.
Complete For Time:
400 Meter Run
1 Barbell Complex (95/65)(135/95)
400 Meter Run
1 Barbell Complex (115/75)(155/105)
200 Meter Run
1 Barbell Complex (135/95)(185/125)
200 Meter Run
1 Barbell Complex (155/105)(205/145)
100 Meter Run
1 Barbell Complex (185/125)(225/155)
BARBELL COMPLEX = 3 DEADLIFT, 2 HANG POWER CLEAN, 1 JERK
For today, you will need to add weight to each round for the complex. IF the Rx or RX+ top weight is too much, talk to your coach about options for this. The last round of the complex should be heavy for you so keep that in mind when choosing weights.
Complete For Time:
10 Rounds
(10/8)(15/12) Cal Bike
(8/10) Power Snatch (75/55)(95/65)
(8/10) Pull Ups/Chest To Bar Pull Ups
(8/10) Bar Facing Burpees
25 Minute Time Cap
Sometimes you just have to grind it out. Today’s time cap is a pretty aggressive so you’re going to have to find that sustainable pace for this one. The key will be transitions from movement to movement while trying to keep a consistent heart rate.
8 Minute AMRAP
8 Floor Press (95/65)
8 Back Squat (95/65)
8 Push Jerk (or S2OH) (95/65)
8 Back Squat (95/65)
***Then***
1 Rep Max Back Squat
CONDITIONING OPTION
5 Rounds
1 Min Concept 2 Bike For Cals
1 Min max distance Assault Runner
1 Minute Rest
“Business As Usual”
5 Rounds
10 Front Squat (95/65)(135/95)
(10/15) Toes To Bar
10 Box Jumps (24”/20”)(30”/24”)
(15/12) Cal Row
12 Minute EMOM
(12/15) Lat Sit Ups (20/14)
(10/12) Deadlift (135/95)
(8/10) Bar Dips
10 Hand Release or HSPU
***Then***
1 Rep Max Deadlift
CONDITIONING OPTION
5 Rounds
:45 Ski Erg
1:30 Rest
Complete For Time:
5 Rounds
20 KB Snatch (53/35)
100 Meter Run
20 KB Lunge (53/35)
100 Meter Run
For the early classes, dress warm! Same for the 6:30pm!
