WOD

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29
Oct

Saturday Oct 30th

HALLOWEEN PARTY @ 6PM AT Anjali And Bill’s House
CROSSFIT

In Teams of 2, 12 Rounds,
Alternating Full Rounds
40 Double Unders
4 Lateral Burpees over Bar
12 Front Squats 155/105lbs
4 Lateral Burpees
40 Double Unders

BootCam
25 Min AMRAP With a Partner ALT Rounds
12 Wall Balls
12 RKS
100 M run
10 V ups

28
Oct

Friday Oct 29th

CROSSFIT

Strength
Every 2:00 for 16:00 (8 sets)
2 Tempo Pull Squat Snatches
Drop and Reset between reps
Start around 60% and add weight if it looks
and feels good

METCON
Every :90 for 3:00 (2 sets)
10 DB Power Cleans 35/55
Max DB Shoulder to OH in remaining time
Rest 3:00
Every :90 for 3:00 (2 sets)
10 DB Shoulder to OH
Max DB Power Cleans in remaining time

26
Oct

Wednesday Oct 27th

CrossFit
AMRAP 20 Minutes, Alternating Full Rounds w/
a Partner:
As an unbroken complex:
5 Touch and Go Squat Clean Thrusters 95/65lbs
Immediately into:
30′ UB OH Walking Lunge 95/65lbs

BARBELL
Push Jerk Cycling
6 Sets of 6
12 Min To Find A Heavy

25
Oct

Tuesday Oct 26th

CROSSFIT
SKILL WORK
Every Minute For 3 Minutes
3 False Grip Ring Rows

Every Minute for 3 Minutes
2 Low/High Ring Transitions*

Every Minute for 3 Minutes
1-3 Muscle Ups or 2 Ring Transitions

METCON
AMRAP 17 Minutes
100m 45lb Plate Carry
10 Box Jump ATWOs 20/16″
3 Muscle Ups*

BOOT-CAMP

5 x 3 min

30/60 Double Unders/Single Unders

20 Sit Up

10 KB Snatches

2 min rest between rounds 20 glute bridges in rest time

BARBELL
Hang Snatch
70-75-80-75-70-75-80-85-80-85

22
Oct

Saturday Oct 23

CROSSFIT

AMRAP 30 Minutes Partners Split Work How Ever
50′ HS Walk/5 wall Walks
15 Lateral Bar Burpees
10 OH Squats 125/90lbs
12 Lateral Bar Burpees
10 OH Squats 125/90lbs
9 Lateral Bar Burpees

BOOTCAMP
24 Min AMRAP
10 Dumbbell Thrusters(2DBS)
10 Ring Rows
10 Burpees
10 Sit Ups
rest 1 Min