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 10/17/18

COMPLEX FRAN 7 Bar Muscle-ups 7 Chest-to-Bar Pull-ups 7 Chin-Over-Bar Pull-ups 21 Thrusters 5 Bar Muscle-ups 5 Chest-to-Bar Pull-ups 5 Chin-Over-Bar Pull-ups 15 Thrusters 3 Bar Muscle-ups 3 Chest-to-Bar Pull-ups 3 Chin-Over-Bar Pull-ups 9 Thrusters Men: 95 lb. Women: 65 lb.

WOD 10/16/18

800-m Run 4 min. Rest 400-m Run 2 min. Rest 200-m Run

WOD 10/15/18

60 Double-unders 30 Deadlifts (155/115 lb.) 20 Handstand Push-ups 3 rounds

WOD 10/12/18

100-m Overhead Barbell Carry 12 Back Squats 200-m Back-Rack Barbell Carry 9 Overhead Squats 5 rounds 115/75 lb.

WOD 10/11/18

0-5 min. 1-k/750-m Row 5-10 min. 30 Power Snatches (135/95 lb.) 10-15 min. 1-k/750-m Row 15+ min. 30 Squat Snatches (135/95 lb.)

WOD 10/9/18

50 DB Suitcase Deadlifts (L) 25 Single-Arm OH Lunges (R) 200-m Single-Arm Farmers Carry (R) 1-k Run 25 Single-Arm OH Lunges (L) 200-m Single-Arm Farmers Carry (L) 50 DB Suitcase Deadlifts (R) Dumbbell Load: 50/35 lb.

WOD 10-8-18

“Philip Petti” For Time 20 Thrusters (135/95 lb) 20 Burpees 20 Cleans (135/95 lb) 20 Sit-Ups 20 Shoulder-to-Overheads (135/95 lb) 20 Push-Ups 20 Overhead Squats (135/95 lb) 20 Handstand Push-Ups 20 Front Squats (135/95 lb) 20 Air Squats This Firefighter Hero WOD is dedicated to Lt. Philip S. Petti, 43, FDNY, Ladder 12, who was killed on September 11, 2001. He remains among the more than 300 firefighters missing after the Sept. 11 attacks on the World Trade Center.

WOD 10/5/18

750-m Row 9 Ring Muscle-ups 10 Hang Power Cleans (75/55 lb.) Rest 90 seconds 3 rounds

WOD 10/4/18

10 Burpee Box Jumps 10 DB Walking Lunges (40/25 lb.) 20 Push-ups 10 DB Walking Lunges 10 Handstand Push-ups 10 DB Walking Lunges 20 DB Push Jerks AMRAP 15 min.

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