Happy Halloween!!!

Don't forget to come dressed up to the gym and compete in the costume contest!

W.O.D. Chipper:

- 50 ab mat sit ups

- 40 Front squats (Rx: 65/95, Comp: 95/135)

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

- 20 S2OH (Rx: 65/95, Comp: 95/135)

- 10 G2OH (Rx: 65/95, Comp: 95/135)

15 min Snatch Technique

WOD:

21-15-9

- Snatch 75/115 - C2B

Back Squat: 5-5-5-5-5

W.O.D.

7 min AMRAP

- 30 Wall Bals (14/20)

- 10 Burpee Box Jumps (20/24)

W.O.D.

9 min AMRAP

3/3, 6/6, 9/9...

T2B/HSPU

1 Deadlift between each round: (Rx: 185/275) (Comp 1: 205/315, Comp 2: 225/365)

WOD:

12 min EMOM

- Odd Min: 8 DL

- Even Min: 10 V-ups (from hollow position)

3 min transition

12 min EMOM

- Odd Min: 8 Push Press

- Even Min: 10 KB Swing

WOD:

- 40 Cal Row

- 40 Med Ball Slam (14/20)

- 40 Ab Mat Sit Ups

- 40 Burpee to Rig Touch

W.O.D.

14 Min AMRAP:

- 5 Muscle Ups (Scale 1: Bar MU, Scale 2: 15 C2B)

- 4 Alt. Pistols (Scale: 12 alt lunge steps)

- 3 HSPU

- 2 Squat Cleans (Rx: 125/195, Comp: 155/245)

- 1 Jerk (Rx: 125/195, Comp: 155/245)

W.O.D.

4 RFT:

- 15 KB Sumo DL High Pull (Rx: 35/53 KB, Comp: 65/95)

- 12 Box Jumps (24"/30")

- 9 Ring Dip (Scale: HR push up)

W.O.D.

2 RFT

W.O.D.

3 Rounds 1 min on/1 min off - Max Reps

- Row calories

- S2OH (Rx: 55/75, Comp: 75/115)

- Air Squats (Comp: alt pistols)

- Handstand Walk (Scale 1: Handstand hold against wall, Scale 2: Plank Hold)

W.O.D.

11 Min AMRAP:

- 9 DL (115/185)

- 15 T2B

- 21 DU