Wednesday 10/23/2024

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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.

Tuesday 10/22/2024

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Strength 
Deadlift 5x5
5 sets x 5 Deadlifts (80%)
-Complete a set every 2:15-

WOD
4 Sets: (1 set every 5 minutes)
10 Handstand Push Ups (Masters Rx - 5 Wall Walks)
10 Right Arm Hang Dumbbell Snatch 50#/35# (Masters Rx - 35#/25#)
25ft Right Arm Overhead Dumbbell Walking Lunge 50#/35# (Masters Rx - 35#/25#)
10 Left Arm Hang Dumbbell Snatch 50#/35# (Masters Rx - 35#/25#)
25ft Left Arm Overhead Dumbbell Walking Lunge 50#/35# (Masters Rx - 35#/25#)

*Score is slowest set

Monday 10/21/2024

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Strength
Hang Squat Clean + Push Press 1x2
5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
*Complete each complex unbroken

WOD
“Jackie”
For Time:
1000m Row
50 Thrusters 45#/35#
30 Pull Ups

*Masters Rx 25# Thrusters