October - 2018

WOD 10/31/18

Min. 1: Zombie performs AMRAP Chest-to-Bar Pull-ups Human watches Min. 2: Zombie attempts to catch Human in 100-m Sprint. Min. 3-5: Human performs 10 Burpees if they were caught, otherwise both rest. Switch: Zombie becomes Human and Human becomes Zombie. Repeat with: Jumping Lunges (reps) Rowing (metres) Score = Pull-up reps + Lunge Reps + Row (meters)

WOD 10/30/18

30 Back Squats (205/115 lb.) 1-mile Run *Find a heavy 2-rep Back Squat

WOD 10/29/18

10 Rope Climbs 30 D-Ball Slams 30 Burpees to Jumping Pull-ups 60 DB Alt. Power Snatches (50/35 lb.) 30 Inverted Ring Rows 30 Over-the-Shoulder D-Ball Tosses 30-cal. Row

WOD 10/26/18

3 OH Squat at 80% EMOM for 5 min. Rest 2 min. 5 OH Squat at 70% EMOM for 5 min. Rest 2 min. 7 OH Squat at 60% EMOM for 5 min.

WOD 10/25/18

1 min. Wall Balls 1 min. Sumo Deadlift High Pulls 1 min. Box Jumps 1 min. Push Presses 1 min. Rowing (calories) Rest 1 minute 3 Rounds Men: 20-lb. ball to 10 ft., 75-lb. SDHP and Press, 20-in. box Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

WOD 10/24/18

30-20-10 Deadlifts (276/185 lb.) Hang Power Cleans (185/135 lb.) Shuttle Runs (20 m)

WOD 10/23/18

15 DB Front Squats 15 DB Bench Presses AMRAP 5 min. DB Woman-Makers AMRAP 5 min. DB Man-Makers AMRAP 5 min. 50/35 lb.

WOD 10/22/18

10 Wall Climbs 20 Handstand Push-up 30 Parallette Pass-Throughs 40 Pull-ups 50 Box Jump-overs (24/20 in.) 60 Hip Extensions 70 Double-unders

WOD 10/19/18

15 Hurdle Jumps 15 GHD Sit-ups 15/12 Cal. Assault Bike Rest 1 min. 5 rounds

WOD 10/18/18

Snatch Balance 5-4-3-2-1

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