Thursday 10/31/2024

Strength 
Deadlift 4x4
4 sets x 4 Deadlifts (85%)
-Complete a set every 2:30-

WOD
"Superstition"
5 sets
2:00 AMRAP
200m Run
Max V-Ups
-Rest 1:00 between sets-

Saturday 10/26/2024

WOD
"Corn Maze"
Teams of 2
12:00 AMRAP
2000/1600m Row - shared between partners
Max GHDs (Scale V-Ups) - one athlete works at a time
-Rest 3:00-
12:00 AMRAP
1600m Run - shared between partners
Max Rope Climbs (Scale to Strict Pull Ups) - one athlete works at a time

Wednesday 10/23/2024

WOD
"Trick-or-Treating"
For Time:
1600m Run
80 Toes to Bar
40 Box Jumps 30"/24" (Masters Rx - 24"/20")
-Partition any way. Athletes can break up and rotate movements however they desire.
*25:00 Time Cap

Accessory 
Mayhem Mini-Pump – Upper Body
4 Rounds
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
15  Wide Grip Barbell Curls @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
* Rest 1 minute between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Wednesday 10/02/2024

Strength
8 sets x 2 Squat Snatch (Singles, build-in weight)
-Complete a set every 1:30-

WOD
"Family Feud"
15:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks 50#/35)#
10 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks 50#/35#
100m Run