A. Work up to heavy C&J for the Day
B. 20:00 AMRAP-Partner WOD
400 Meter Run (500 Row if colder)
30 Clean & Jerks (95/65-starting weight)
Complete C&J – alternate in any order, then run together
***Increase C&J each round: Men: 20 lbs/Women: 10lbs
***Partners have option to pick one weight or stop increasing
C. Mobize – coaches choice
HAPPY HALLOWEEN! Each athlete will spell out their full name and complete the wod with the Chart below (minimum 15 letters):
A. 30 Crunches
B. 30 Squats
C. 15 Ring Row
D. 20 KB Swings
E. 15 Burpees
F. 1:00 Wall Sit
G. 10 DB Hammer Curl (ea arm)
H. 1:00 Plank Hold
I. 30 Crunches
J. 30 Squats
K. 15 Ring Row
L. 20 KB Swings
M. 15 Burpees
N. 1:00 Wall Sit
O. 10 DB Hammer Curl (ea arm)
P. 1:00 Plank Hold
Q. 30 Crunches
R. 30 Squats
S. 15 Ring Row
T. 20 KB Swings
U. 15 Burpees
V. 1:00 Wall Sit
W. 10 DB Hammer Curl (ea arm)
X. 1:00 Plank Hold
Y. 30 Crunches
Z. 30 Squats
A. Strength: 5 – 5 – 5 Press, then 3 – 3 – 3 Push Press
B. For Time (15:00 Cap)
30 Box Jump (24/20, no rebounding)
20 T2B
10 P. press (M:185/155/135/115,W:125/105/95/75)
30 Box Jump
10 P Press
20 T2B
30 Box Jump
C. Tire Flip Relay
A. 14:00 AMRAP
40 Ab Mat SU
30 Slam Balls
20 lunge steps (stationery)
10 Burpee
B. Partner Row: Max Meters in 8:00
*Switch every 250 Meters
A. Back Squat 5 – 5 – 5 (work up to 80-85%)
B. 1:00 max WB (est WOD #, 2-3:00 Rest after test)
C. 4 rounds OT3:00
200 meter sprint + UB WB
(80% of B)
D. 3:00 of Bar Hang (sub time off bar)
A. DB Snatch Ladder (must hit each arm to move on) :20 rotation
B. 6:00 AMRAP
8 DB snatch (alternating, 2 – 3 weights below max ladder wt)
10 Push Up
C. 6:00 Sled Relay (25M OT1:00)
D. 6:00 – 3 Rounds
1:00 Hollow Rock
1:00 Superman
A. 5 rds OT2:00 (10:00) – 1 Cluster + 1 Jerk
B. 16:00 EMOM
Odd- 7 Clusters (athletes choice)
Even- 5 Strict Pull-up + 7 “V” Up
C. Grip: 3 x 1:00 Plate Pinch (Rest as needed bt rds)
A. Establish heavy Power Clean for the day
B. 12:00 Time Cap
800 Meter Run
30 Power Clean (70% of A)
Max Push Ups in time remaining
C. CORE – Coaches Choice
