WOD

A) 3 Sets
Half Kneeling Single Arm DB Arnold Press x10 ea.
Single Arm DB Windmill x5 ea.
Inch Worm x25 Feet
Walking Knee Pull x25ft

B) EMOM For 5 Min Do:
Split Jerk x3 @75%
rest 3 min
EMOM For 5 Min Do:
Split Jerk x1 @80%

C) For Time:
21-15-9 Reps Of:
Clean and Jerk (115/75)
Pull-ups
50ft Single Arm KB Farmers Carry Walking Lunge, R (70/55)
50ft Single Arm KB Farmers Carry Walking Lunge, L

A) Coaches Choice Warm-Up

B) EMOM For 6 Min Do:
10 Kettlebell Swings (53/35)
10 Push-ups
rest 2 min
EMOM For 6 Min Do:
15 Squats
10 Alt DB Snatch (50/35)
rest 2 min
EMOM For 6 Min Do:
10 Cal Ski Erg

C) 3 Sets
Barbell Good Morning x8 @31×1
Alt. DB Curl x30

A) Coaches Choice Warm-Up

B) In Teams Of 4 Perform:
3 Rounds Of:
8 DB Man Makers (50/35)
400 m Run
30 Wall Balls (20/15)
30 Pull-ups

*Each athlete occupies a station. All 4 athletes work at the same time. You may only rotate stations once all athletes have completed the work at their station. Each athlete will complete each movement 3 times for a total of 3 rounds

Halloween Party Starts at 8pm!!

A) Coaches Choice Warm-Up

B) 6 Sets
Front Squat x1.1.1 55×1
*Increase weight each set

C) For Time:
27-21-15 Reps Of:
Clean and Jerk (115/75)
Cal Row
Games Standard Box Jump (24″/20″)

A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10

B) For Time:
EMOM For 30 Min Do:
Min 1 – Rope Climb x1-2
Min 2 – Sled Push x150ft (Heavy)
Min 3 – Assault Bike x15/12 Cal
Min 4 – Handstand Walk x50ft
Min 5 – GHD Sit-up x12-15

C) 3 Sets
Bent Over Single Arm DB Tricep Kick Backs x15 ea. (Bench supported)
Bent Over Reverse Flyes x20

A) Coaches Choice Warm-Up

B) 10 Sets
Overhead Barbell Carry w/banded kb tension x50ft
rest 30 sec

*Use rack arms to stand up weight directly overhead

C) For Time:
21-15-9 Reps Of:
Deadlift (185/125)
Wall Ball (20/15)
DB Clean and Press (50/35)

A) 2 Min Assault Bike
+
2 Sets
Groiner Hold x30 sec ea.
Active Lat Hang x15 sec + Dead Hang x15 sec
Romanian Deadlift x10
Snatch Grip BTN Press x10

B) Every 2 Min For 10 Min Do:
Snatch Pull + Power Snatch + Hang Power Snatch
*Building from 70% of 1RM Snatch

C) For Time:
35 Pull-ups
50 Overhead Squats (95/65)
rest 6 min

For Time:
100ft Front Rack DB Walking Lunge (50/35)
30 Pull-ups
100ft Front Rack DB Walking Lunge
rest 6 min

For Time:
1000 m Ski Erg

A) 3 Sets
Half Kneeling Single Arm DB Arnold Press x10 ea.
Single Arm DB Windmill x5 ea.
Inch Worm x25 Feet
Walking Knee Pull x25ft

B) 5 Sets
Pause Dip Push Jerk + Push Jerk x1x2
rest 90 sec
*Building

C) Every 2 Min For As Long As Possible Complete:
8 Burpee Box Jump Overs (24″/20″)
8 Hang Power Snatch (115/80)
8 Thrusters (115/80)

*Choose a weight that allows you to perform this sequence multiple time in under 1 minute. Everyoens goal should be to choose a weight and box height that will allow you to complete a minimum of 6 sets of the above work.