WOD

A) 2 Min Row
+
2 Sets
Spiderman Lunge x10
Banded Good Morning x25
+
2 Sets
Bulgarian Split Squat x12 ea.
Hanging Knee Raise hold x20sec

B) 6 Sets
Front Squat x2 @80-85%
rest 2 min

C) AMRAP In 14 Min Of:
12 Pull-ups
12 Deadlifts (Rx 135/95) (Rx+ 185/120)
12 Burpees

A) Coaches Choice Warm-Up

B) “Open Workout 20.4”
For time:
30 box jumps (24/20)
15 clean and jerks (95/65)
30 box jumps
15 clean and jerks (135/85)
30 box jumps
10 clean and jerks (185/115)
30 single-leg squats
10 clean and jerks (225/145)
30 single-leg squats
5 clean and jerks (275/175)
30 single-leg squats
5 clean and jerks (315/205)

Time cap: 20 minutes

Happy Halloween!!

A) 2 Min Bike
+
2 Sets
Scapular Wall Slides x8 @3131
Half Kneeling Banded Horizontal Rows x15 ea. side
+
2 Sets
Overhead Plate Lunge w/Rotation x12 (6 ea. side)
DB Death March x25 ft

B) 2 Rounds For Time Of:
100 Double Unders
50 Cal Row
20 Single Arm DB Snatch, R (35/25)
75 Double Unders
50 DB Box Step Overs (24″-35lb/20″-25lb ea. hand)
20 Single Arm DB Snatch, L

A) Coaches Choice Warm-Up

B) 3 Sets
Single Leg Landmine Deadlift x20 ea.
Step-up x14 (add weight in front rack if able)
rest 90 sec

C) 2 Rounds Ea. For Time Of:
75 Wall Balls (20/14)
50 Pull-ups
50 Push-ups
20 Deadlifts (Rx 185/120) (Rx+ 225/145)
rest 5 min

Congrats to Coach Dan and his wife Jessica on their
beautiful wedding!!

A) 3 Sets
Banded Lat Pull Down x15
Seated Alt. DB Press x20 (10 ea.)
Active Lat Hang x15-20 sec

2 Sets
Turkish Get-up x2 ea. side
Overhead Plate Raise x12

B) In 15-20 Minutes Establish A 1RM Press

C) EMOM For 21 Min Do:
Min 1 – Ski Erg x40 Sec Max Cal
Min 2 – DB Push Press x15 (Rx 35/25) (Rx+ 50/35)
Min 3 – Sled Push x150ft (180/135)

A) 2 Min Row
+
2 Sets
Spiderman Lunge x10
Banded Good Morning x25
+
2 Sets
Bulgarian Split Squat x12 ea.
Hanging Knee Raise hold x20sec

B) 4 Sets
Front Squat x5 @52×1
rest 2 min

C) 5 Rounds For Time:
10 Power Snatch (Rx 75/55) (Rx+ 95/65)
12 Box Jump Overs (24″/20″)

A) Coaches Choice Warm-Up

B) 4 Sets Of:
30 Sec Battle Rope
30 Sec Ball Slams
rest 1 min
30 Sec Mt.Climbers
30 Sec Push-ups
rest 1 min
30 Sec Jumping Lunges
30 Sec V-up
rest 1 min
30 Sec Landmine Split Press, R
30 Sec Landmine Split Press, L
rest 1 min

Friday Night Lights – Heats beginning at 6pm

A) Coaches Choice Warm-Up

B) Open Workout 20.3
“Diane”
21-15-9 reps of:
Deadlifts (225/155)
Handstand push-ups

Then:
21-15-9 reps of:
Deadlifts (315/225)
50-ft. handstand walk after each set

Time cap: 9 minutes