Strength
Power Clean + Front Squat + Jerk 6x6
6 sets
2 Power Cleans + 2 Front Squats + 2 Jerks (build-in weight)
-complete a set every 2:00-
*Complete unbroken
WOD
"Fear"
For Time:
2000/1750m Row
*Every 2:00 (including 0:00) perform 12 Toes to Bar
*15:00 Time Cap
WOD
"Pumpernickel"
For Time:
100ft Single Dumbbell Walking Lunge 50#/35#
5 Wall Walks (Rx+ 50ft Handstand Walk)
25 Toes to Bar
100ft Single Dumbbell Walking Lunge 50#/35#
10 Wall Walks (Rx+ 100ft Handstand Walk)
50 Toes to Bar
100ft Single Dumbbell Walking Lunge 50#/35#
* The dumbbell can be held on the shoulders, in the "front rack," or any desired hold that keeps a hand in contact with the dumbbell at all times while lunging.
Accessory
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
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.
Strength
Snatch Grip High Pull + Muscle Snatch + Overhead Squat 5x9
5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats
* The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch)
WOD
"Philly Cheesesteak"
7:00 AMRAP
5 Box Jumps 30"/24"
7 Toes to Bar
9 Wall Ball 20#/14#
