WOD

4 Rounds not for time:
6 KB Front Squats
Rest
:60 Captain Morgan
Rest

Then,

AMRAP in 5
Length Farmers Carry
10 Burpees

Rest

AMRAP in 5
4 D.Ball to Shoulder – AHAP
30DU’s

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

“DT”
5 Rounds for time of:
12 Deadlift 155/105
9 Hang Power Cleans
6 Push Jerks

Or, choose your own adventure:

1 RM DT
Work up to the heaviest barbell complex for the day.

or

Heavy DT
@ 205/ 145

or

Double DT
@ 10 Rounds

Wednesday’s WOD is Happy Halloween FGB!

1 Round for time:
50 SA DB Hang Power Snatch + Thruster
75 Box Jumps
25 HR Push Ups
100 Russian KB Swings
25 HR Push Ups
75 Cal Row
50 SA DB Hang Power Snatch + Thruster

Press + Push Press + Push Jerk
3 x Max Reps

AMRAP in 10 Minutes:
6 Burpees
12 Kettlebell Cleans
24 DUs

Teams of 3, AMRAP in 25 Minutes
250m Row
10 Thrusters
5 Slam Balls

Bench Press
1-RM

Deadlift
1-RM

* if you are in at 7:15pm Open Lift to test some or all lifts, the coach is off at 8:15 so you will need to manage your hour accordingly.

Not Testing

4 Rounds
6 Deadlifts
rest
4  Sandbag TGU
rest

3 Rounds
6 Strict Pull Ups
12 Strict Press
24 Box Jumps

Next Wednesday, Fight Gone Bad all day. Wear costumes!

AMRAP in 20
Row 250 or Run 200m
20 KB Swings
40 DUs

* REST today or DELOAD at 60 – 70% RPE if testing tomorrow.

Power Clean
1-RM

Back Squat
1-RM

Not Testing:
Power Clean
5 x 3

For Time:
3 – 6 – 9 – 12 – 9 – 6 – 3
Hang Power Clean
Bar Facing Burpee

Deadlift
Deload or 1 x 5

4 Rounds
12 Toes to Bar
20 MB Russian Twist
1 Length Sandbag Drag Bear Crawl

1000m Row