WOD

Take 15-20 minutes to build to a heavy 3-RM Overhead Squat;
and then,
Against a two-minute running clock, complete the following:
400 Meter Run
Walking Lunges x Max Reps

Complete a total of four sets, and rest exactly 2 minutes between sets.

Five sets of:
Deadlift x 5 reps @ 21X1
Rest 20 seconds
Box Jumps x 15 reps @ 10X0
Rest 20 seconds
Ring Rows x 12 reps @ 2111
Rest 20 seconds
Toes-to-Bar x 10 reps
Rest 3 minutes

Back Squat x 5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes (x4)

Four rounds for time of:

– 95/65 lb. Push Press x 12 reps
– Heavy KB Swings x 12 reps

Flexibility:

– Band work

Warm-up:

– 35 wall-balls unbroken

then…

Metcon

6 rounds for time of:

– Barbell complex (95/65)

– 100 m run

Build up to a tough clean in 15 minutes

then…

“Cindy”

AMRAP in 20 minutes of:

– 5 pull-ups

– 10 push-ups

– 15 squats

Skill: Kipping pull-up/ muscle-up

Metcon:

“Annie”

50-40-30-20-10

– Double unders

– Sit-ups

then…

Sprints!

Strength:

– Press 1-1-1-1-1

– Push press 3-3-3-3-3

then…

“Grand Slam”

3 rounds

– 10 front squats (135/95)

– 15 burpee box jumps

– 20 kettlebell swings (53/35)

21-15-9

– sumo deadlift high pulls (95/65)

– turkish get-ups

then…

October Challenge!