A. Every 3mins for 18 mins:
5 Push Jerks +200m run
*Score is heaviest unbroken Push jerks

B. In 6mins:
30 Cal Bike
40 KB swings (53/35)
Max Cal Bike

EMOM 6
1- :30 Lunge (R/L)
2- :30 Pigoen (R/L)
3- :40 Childs Pose
EMOM 6
1- :30 Hamstring (R/L)
2- :30 Figure 4 (R/L)
3- :30 Front Rack (R/L)

B. Front squat
3×3 1 1/4

C. 10min Bike or Row
Recovery or sprint :10 ea min.

A. 11rds:
11 WBS (20/14)
11 Pullups
11 Burpees to Plate
11 Situps
200m Run
RX=WV

A. Back Squat
3×3 Tempo (3-2-3)

B. AMRAP 10
20 shoulder Taps
(Scaled-plank)
RX- Wall HS
RX+ Free HS)
20 V-ups
20 OH DB Lunges (50/35×2)

A. Bench Press
3×3 85%

B. For time:
18-14-10-6-2
Box Jump overs (24/20)
Hang CnJ (95/65)

A. In teams of 2
30 Synro T2B
10rds:
500m Row
10 DL (225/155)
50 DU
Then:
30 Syncro T2B
* Break up reps anyway

A. Push Jerk
2×2 80%

B. 3rds:
40ft HSW (down/back) or 30 Pushups
8 DB FS
8 DB S2OH (50/35)

A. AMRAP 20
8 Burpee stepovers (20)
12 Pullups
16 Lunges
200m Suitcase Carry (70/50)
RX=WV

A. Every :90 for 12mins:
TnG Power Clean
Set/Reps
1-5
2-6
3-7
4-8
5-9
6- 10
7-11
8-12
(135/95)

B. 5rds:
3 WW
8 Shuttle Sprints
*rest 1min

A. Bench Press
3×3 85%

B. 4rds:
15/12 Cal Bike
20 DB Snatch (50/35)
15 weighted sit-up or 10 GHD

A. Back Squats
3×3 tempo (3-2-3)

B. AMRAP 10
12 T2B
4 clusters (155/105)
300m Row
3 Bar MU

Halloween WOD
AMRAP 25
In teams of 2
75 Burpees over pumpkin
*50 Pumpkin toss over rig
*100 Pumpkin Squats
*50 Pumpkin Stepups (20)
75 Pumpkin Cleans
*Pumpkin= Medball (20/14)
* 5 burpee penalty when Pumpkin touches the ground

A.Build to 1 RM for: Push Press

B. Annie
For time:
50-40-30-20-10
DU
Situps

A. EMOM 25
1- 200m run
2- 8 BBJO (20)
3- 200m Row
4- 4 Wall Walks
5- Rest

A. Front Squats
1 1/4 3×3

B. Fran
21-15-9
Thrusters (95/65)
Pullups

A. Bench Press
3×3 80%

B. AMRAP 10
2 Box jumps
2 Airsquats
2 Pushups
2 V-ups
*increase by 2 ea rd..2,4,6,8

A. Back Squats
3×3 Tempo 3-2-3 70%

B. For time:
5-4-3-2-1 Manmakers (50/35)
“-” is 15 T2B+200m Run

In Teams of 2
24 rds:
2 WW
4 Burpees to plate
6 DB snatch (70/50)
Start in center of gym
you go, I go

A. Push Press
2×2 90%

B. Jackie
For time:
1000m Row
50 Thrusters (45/35)
30 Pullups

A. AMRAP 20
500m Row
24 KB Swings (53/35)
400m Run
24 goblet Squats
25/20 Cal Bike
24 KB Lunges

A. Bench Press
5×5 Build

B. Isabel
For time:
30 Snatches (135/95)

A. Front Squats
1 1/4 3×3 75%

B. AMRAP 9
10 T2B
15 Medball Stepups
200m Medball Carry
25 WB’s (20/14)

A. Every 2mins for 18mins:
1 DL+1 Hang Clean+1 S2OH (225/155)
+ 20 DU

“Pray For Bend”

Tomorrow we will stand in support of the Bend tragedy from this week by doing:

180 seconds of silence
AMRAP 26
5 DeadLifts (185/135)
8 Pull-ups
11 Pushups
25 DU

A. Barbara
5rds:
20 pullups
30 Pushups
40situps
50 Airsquats
*rest 2 mins

A. Back squat
3×3 Tempo 3-2-3 65%

B. 4 rds:
12/10 Cal Bike
8 Burpees to target
*rest 1min

A. Bench Press
3×3 75%

B. Grace
For time:
30 CNJ (135/95)

A. Front Squats
1 1/4 3×3 75%

For time:
800m Row
100 DU
800m Row

A. Push Press
2×2 88%

B. For time:
4-3-2-1 Bar MU
40-30-20-10 KB Swings (53/35)
ea “-” 300m Run

2rds for total reps:
On a 3min clock:
400m Row
Max C2B
*rest 1 min
400m Row
Max Bench press (185/125)
*rest 1min
400m Run
Max T2B
*rest 1min
400m Run
Max Goble Squat (70/53)
*rest 1min