Monday – 10/4/21:
Primer:
Every 90s X5
3 UB power snatches
*start light and build to heavy. Last set should be heavier than wod weight.
“Climbing & Climbing”
For time (20min cap)
2-4-6-8-10:
Power Snatches 135 / 95 lb
After Each Round:
400 Meter Row
2 Rope Climbs
*mod rope pull-ups 3:1 or up downs 2:1.
Tuesday -10/5/21:
“Parti Time”
For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar
*Partition However You’d Like until total reps/distance is reached. Mod 2x singles.  Mod kipping leg raise.
Wednesday – 10/6/21:
“Furiously Fast”
AMRAP 6:
Max Rounds of “DT” 115 / 85 lb
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rest 6 Minutes
AMRAP 6:
Max Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Rest 6 Minutes
AMRAP 6:
Max Calorie Assault Bike
*mod jumping pull-ups, knee pushups.
Thursday – 10/7/21:
“Row n Go”
Teams of 2
AMRAP 5
500m row
Max rep partner wallballs (20/14)
Rest 3min
AMRAP 5
500m row
Max rep synchro sit-ups
Rest 3min
AMRAP 5
500m row
Max rep front rack DB lunges (50’s/35’s)
Rest 3min
AMRAP 5
500m row
Max rep Dbl DB thrusters (50’s/35’s)
*only wallballs and sit-ups are done together, all other movemts are you go, I go. M/F teams use 20lb ball to 9ft. DB movemts should be doable in 10’s. Score is total reps across entire workout. If DB’s run out, use KB’s
Friday – 10/8/21:
Daily ?: What is your favorite Halloween/horror movie/series?
“Freddy Goes Surfing” (in class)
21-15-9:
Kettlebell Swings 70 / 53 lb
Burpees
Directly Into…
3 Rounds For Time:
400 Meter Run
21 Burpees
Saturday – 10/9/21:
 
“Francine”
10 Rounds For Time:
3 Thrusters 135 / 95 lb
3 Bar Muscle-ups