We will be closed from 9-11am due to 6 of our athletes competing in the Female Royal.
We will also be participating in “Halloween in the Hills” from 4-7pm to hand out goodies to the kids.
https://www.facebook.com/groups/1636367856635999/permalink/1645508612388590/
Strength
Snatch
2-2-2-2-2
WOD
Row 750m
Then, 5rounds of
15 WB
7 T2B
Then, 750m row
For time
Skill
Rope Climb technique
Strength
30 Pull-ups for time
WOD
3RFT
5 DL (275/165)
10 Burpees
15 Push-ups
Run 400m
Strength
Front Squat
4-4-4-4-4
Weightlifting
Snatch Grip DL
3-3-2-2-2
Hang Snatch HP+Hang Power Snatch+ Hang snatch
4 sets
WOD
15 OHS (95/65)
25 KBS
30 sit-ups
25 KBS
15 OHS
Strength
Bench Press
8-8-8-8-8
WOD
15-12-9-6-3
S2OH (135/95)
Ring Rows
Box Jumps (24/20)
Strength
10:00min EMOM
2 Cleans @ 75-80% of 1RM
WOD
Row 500m
40 Air Squats
30 sit-ups
20 Push-Ups
10 Pull-ups
Rest 3minutes
Run 400m
RX+ WOD
Row 500
40 Front Squat (95/65)
30 WBSU
20 Ring Push-ups
10 C2B
Rest 3min
Run 400m
skill
Headstands
Strength
Death by HSPU’s
(Scaled= wall walks)
Min 1 complete 1 HSPU
Min 2 complete 2 HSPU
Etc. until you fail
WOD
4RFT
Run 200m
15 air Squats
15 Push-ups
15 sit-ups
Cash out- 100m sled push for time (135/95)
Strength
Front Squat
5-5-5-5-5
Partner WOD
Row 1200m/ Jump Rope
60 WB/ plank
50 Pull-ups/ Sit-ups
40 Box Jump Overs (alternating)
30 Cleans (135/95)/ Burpee per clean
Strength
Push Jerk
5-3-3-1-1-1…
Find 1RM
Weightlifting
Snatch Complex
Hang Snatch HP + Floating (below knee) snatch+ OHS
6 sets
Practice Split Jerk
3-3-3-3-3
WOD
3-6-9-12-9-6-3
Hang Snatch (95/65)
10-20-30-40-30-20-10
DU’s
Cashout– 20 Ring Dips
Strength/ Skill
8 Inclined Sprints (40m)
WOD
11:00min AMRAP
15 DL (185/115)
11 T2B
* 1 Burpee will be done EMOTM during wod.
Cashout– practice dragon fly’s
