Strength
Back Squat 3x3
3 sets x 3 Back Squats (85-90%)
-Complete a set every 2:45-
WOD
"50 First Dates"
For Time:
4 sets:
30 Wall Balls 20#/14#
-2:00 recovery Air Bike between sets-
-straight into-
4 sets:
15 Burpee Box Jump Overs 24"/20"
-2:00 recovery Air Bike between sets-
*Score is for the "working" part of each set and does not include the active recovery time.
Strength
Snatch 6x3
6 sets x 3 Squat Snatch (Singles, build-in weight)
-Complete a set every 2:00-
WOD
"This is Halloween"
15:00 AMRAP
10-20-30-40-50...
Wall Balls 20#/14#
5-10-15-20-25
Burpee Box Jump Overs 24"/20"
Scoring: Each set is a round. 10 WB and 5 BBJO is round one, 20 WB and 10 BBJO is round two, etc.
Strength
Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.
WOD
"Sandstorm"
2 sets (New set every 10:00)
150 Doubles Unders
35 Toes to Bar
20 Burpee Box Jump Overs 20"
*Score will be the total time of both sets
Strength
Power Snatch
Every Minute (10:00)
5 Power Snatch (+15 lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Dove"
5 Sets For Time:
4 Shuttle Runs
8 Burpee Box Jump Overs 24"/20"
-Rest 1:1 between sets-
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)
