Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Hang Snatch
2 max rep attempts ring dips
Squat or split snatch requried
AMRAP in 10 Minutes
30 Double Unders
15 Power snatchs 75/55
Happy Halloween!!
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Back squat
2 max rep attempts of pull-ups
Must predetermine weights to be used.
Work up to a heavy single. Does not need to be a PR or even max load.
Halloween Howl
10 Burpees over Pumpkin (30/20/14/10 wallball)
31 Overhead Walking Lunges w/ Pumpkin
10 Deadlifts 185/105
31 Goblet Squats w/ Pumpkin
10 Knees up with Pumpkin between feet
31 Burpees
10 Overhead Walking Lunges w/ Pumpkin
31 Deadlift 135/85
10 Goblet Squats w/ Pumpkin
31 Knees up
Must Row 400 m sometime during WOD
Rest Day
Barbells For Boobs
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Warm up for workout
For Time:
30 Clean and Jerks, 135# / 95#
Record weights used in notes
We’re still raising funds for Barbells for Boobs. Donate if you can, everything helps. Barbells for Boobs WOD October 29th!
Barbells for Boobs tomorrow!!
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Push press
2 max rep attempts HSPU
3 Minutes at each station to accumulate as many reps as possible:
Wallballs 20/14
“V” ups
Push press 65/45
Hang Power cleans 95/65
1 minute rest between stations
Your score is total reps from all 4 stations