WOD

Happy Halloween!

 

Fitness

8 rounds for time with a partner switching every movement duo…

– 10 deadlifts (BB or double KB/DB)

– 31 single unders 

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– 10 DB hang power cleans

– 31 reverse lunges

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– 10 DB push press

– 31 RKB swings 

*End each round with a 200m run together

 

Performance

8 rounds for time with a partner switching every movement duo…

– 10 deadlifts (135/95, 115/75, 95/65, 75/45)

– 31 double unders (62 singles)

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– 10 hang power cleans

– 31 reverse lunges

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– 10 shoulder to overhead

– 31 RKB swings (53/35)

*End each round with a 200m run together

Fitness

A) E3M x 4 sets:

– 6-10 overhead strict press

– 8-12 bent over reverse flys

 

Performance

1. A) E3M x 4 sets:

– 1 RIR overhead strict press @ 65-70%

– 8-12 bent over reverse flys

 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 20 heel elevated KB goblet squats @ 1010 tempo

– 10-20 DB rollback tricep extensions

– 1 lap sled drag power pulls

– 10-20 BB curls

 

B) Conditioning Option

8-12 sets:

– 60 sec of row, bike, ski @ 80-90%

– R60S

*Goal is to keep a consistent output through all sets.

 

Fitness

A) E2.5M x 6 sets: 

– 6 deadlifts

After sets 1, 3, 5:

– 8-12 DB lat pull-overs

After sets 2, 4, 6:

– 8 L-seated DB press

*DLs should be heavier than 10/20

 

B) E3MOM x 4-6 sets:

– 250/200m row

– 12 reverse lunges (weighted if able)

– 6-12 dips

 

Performance

A) E2.5M x 6 sets: 

– 5 deadlifts @ 67.5-72.5%

 

B) E3MOM x 4-6 sets:

– 250/200m row

– 12 KB front rack alt. reverse lunges 

– 6-12 ring dips

 

Fitness

A) E90S x 4 sets each

Station 1: 8/side half kneeling DB overhead SA press

Station 2: 12-16 weighted walking lunge

 

B) 5 rounds for time:

– 200m run

– 10 DB push press

– 8 hanging knee raises or lemon squeezes 

R60S

 

Performance

A) E90S x 8 sets:

– 2 hang power snatch

*Slightly heavier than 10/19

 

B) 5 rounds for time:

– 200m run

– 10 shoulder to overhead (95/65)

– 8 toes to bar

R60S

 

RX+ use 115/75 + 5 bMUs

 

Fitness

E6M x 6 sets (3 each)

 Station 1:

– 400m run

– 16 alternating DB snatch 

– 200m run 

– 10 box step-ups

Station 2:

– 400m row

– 16 wallballs

– 200m row

– 10 pull-ups

 

Performance

E6M x 6 sets (3 each)

 Station 1:

– 400m run

– 20 alternating DB snatch (50/35)

– 200m run 

– 10 box jump overs

Station 2:

– 500m/400m row

– 20 wallballs (20/14)

– 250/200m row

– 10 pull-ups

 

*Sub in row or ski.

 

 

 

 

Fitness

A) E2M x 4 sets each

Station 1:

• 10 DB RDLs 
• 10 seated Cuban presses

Station 2:

• 10 banded sissy squats
• 10/side DB bent over rows

 

B) E3M x 4-6 sets:

– 12/9 or 10/7 cal row

– 10 SA DB hang power cleans (5/side)

– 10 push-ups

 

Performance

A) E2M x 8 sets:

– 3 TnG power cleans

*Build to a tough but fluid triple.

 

B) E3M x 4-6 sets:

– 12/9 cal row

– 12 SA DB hang power cleans (6/side @ 50/35)

– 12 chest to ground push-ups

 

RX+ perform 15/12 cal row & sub 6-9 HSPU.

Fitness

10 rounds for time:

– 10/8 cal row

– 8 goblet hold reverse lunges

– 6 strict pull-ups

– 4 up/downs

 

Performance

10 rounds for time:

– 10 cal row

– 8 front rack reverse lunges (95/65, 75/45)

– 6 pull-ups

– 4 burpees over rower

Fitness & Performance

A) E3M x 4 sets:

– 1-2 RIR overhead strict press @ 65%

– 8-12 bent over reverse flys

 

Fitness

B) 3 rounds for time:

– 400m run

– 10 DB push press

– 10 hanging knee raise

– 30 single unders or lateral hops

 

Performance

B) 3 rounds for time:

– 400m run

– 10 DB shoulder to overhead (50/35s)

– 15 toes to bar

– 30 double unders