Strength:

12 min to work to a heavy set of the following on the complex:

1 strict press, 3 push press, 5 push jerks

W.O.D.

For Time: 50-40-30-20-10

- KB Swing (35/53)

- Ab Mat Sit Ups

       

Strength:

20 minutes to work to a heavy set of 3 touch n' go squat cleans

 

20 minutes to back squat 10-8-6-4-2-2  (increasing load)

 

W.O.D.

3 minutes of max rep DU

           

Partner WOD! Show up in costume! :)

And remember, best costume for male and female wins a prize!

   

Strength:

6-5-4-3-2-2-1-1 Strict Pull Up - add weight if you can

W.O.D.

8 min AMRAP:

- 8 T2B

- 8 Burpee Box Jump Over (20/24)

rest 1 min

- 800m Run

*2 scores: AMRAP and 800m run time

W.O.D.

"Diane"

21-15-9

- DL (155/225)

- HSPU

W.O.D.

TABATA: :20 on/:10 off x8

- Plate push ups on 45# plates (Scale: HR)

- Ab Mat Sit Ups

- Row for Calories

- Hang Power Snatch 65/95

W.O.D.

For Time:

- 100 KB Swings 35/53

- 100 WB 14/20

- 1000m Run - 2nd 400m lap is with the Med Ball 14/20

*Run must be 400 lap/400 lap with Med Ball/200 lap

Strength:

Thruster 5-5-5-5-5-5

W.O.D.

21-15-9

- S2OH 75/115 (Comp: 105/155)

- Box Jump 20/24 (Comp: 24/30)

         

W.O.D.

12 min AMRAP

- 5 Burpee MU (scale 1: Bar, scale 2: C2B, scale 3: pull up)

- 50 DU

- 30' Handstand Walk

W.O.D.

3 RFT:

- 400m run

- 10 C2B

- 200m run

- 20 Pull-Ups

           

2 Rounds of Max Rep: 2 min on 1 min off

- Rope climb - T2B - HSPU - Row for calories

Strength:

20 min to find a 1 Rep Max Snatch

W.O.D.

For time:

- 9 Power Snatch 95/135

- 15 Power Clean 95/135

- 21 Jerk 95/135

Strength:

Back squat 4-4-4-4-4

As soon as you complete your back squat set, immediately into 1 set of max rep unbroken strict pull ups.

1 min rest

W.O.D

For time: 21-15-9

- WB 14/20

- C2B

Strength:

20 min work to a heavy 2 rep jerk

 

W.O.D.

6 min AMRAP

- 5 S2OH 95/135

- 5 T2B