WOD Blog

Strength Back Squat 5 reps @ 70% 2RM 3 reps @ 80% 1 rep @ 90% 5 x 2 @ 95% 2RM – Every 2:00 Conditioning For time: 30 Lateral Bar Hopping Burpees 30 Thrusters (115#/83#) 30 Lateral Bar Hopping Burpees

Partner WOD With a partner, complete the following: 4 alternating rounds (2 each) of: 7 C2B Pull-ups 10 Push-ups 15 Air Squats Then complete a 400m Run together. Cycle through this for as many rounds + reps as possible in 30:00.

Conditioning In a 3:00 window complete the following: 2 Rounds of “Jack” •10 Push Press (115#/78#) •10 Kb Swings (53#/35#) •10 Box Jumps (24″/20″) Row as many Calories as possible w/ remaining time. Rest 3:00 between rounds. Complete 5 rounds. Score = total number of Calories

Strength A1. Deadlift 💀 8 Reps @ 50% 1RM 6 Reps @ 60% 4 Reps @ 70% 2 Reps @ 80% 2 Reps @ 90% A2. 5 x 6-8 Double KB Bent Over Rows @ 21×1 Tempo Conditioning Halloween Partner WOD 👻👻 15:00 AMRAP: 10 Synchro Grave Facing Burpees 31 Partner Pumpkin Tosses (30#/20# over

Olympic Every :90 x 8 sets: 2 Squat Cleans + 1 Jerk *Start @ 50% Max C & J and build. Conditioning 15 Clean & Jerks (135#/93#) 30 Toes-2-Bar 15 Clean & Jerks 30 Toes-2-Bar 15 Clean & Jerks

Strength Back Squat 5 Reps @ 75% 2RM 3 Reps @ 85% 1 Rep @ 95% 6 x 3 @ 90% 2RM – Every 2:00 Conditioning 4 Rounds for time: 20 Alternating Front Rack Lunges (95#/63#) 15 Kb Swings (60#/44#) 10 Strict Handstand Push-ups

Olympic A. Every :90 for 5 sets: 1 Power Snatch B. Every :90 for 5 sets: 1 Full Snatch *Start @ 50% Snatch Max or a light/moderate weight and build through all ten sets to as heavy as possible for the day. Conditioning 3 rounds for time: 75 Double Unders 30 Wall Balls (20#/14#)

Strength A1. Deadlift 8 Reps @ 50% 1RM 6 Reps @ 60% 4 Reps @ 70% 2 Reps @ 75% 2 Reps @ 85% A2. 5 x 20 Single Arm DB Floor Press @ 7-8 RPE *Alternate arms each rep, keeping “non-working” arm locked out as you perform the rep with opposite arm. Conditioning 15:00

Olympic Every 2:00 x 6 sets: 1 Power Clean + 1 Squat Clean + 1 Jerk Start at 65% Max C & J and build to as heavy as possible for today. Conditioning 10:00 Ladder – Reps of 3-6-9-12-15-etc.. •Hang Power Cleans (115#/83#) •Pull-ups Score = total reps