A. Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Jumping Squats x 6-8 reps
Station 3 – Side Planks x 30 seconds each side
B. Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Assault Bike (for calories)
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Toes to Bar
A. Take 15-20 minutes to build to today’s 1-RM Snatch
B. Every minute, on the minute, for 20 minutes:
Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM
Rest Day
Halloween FItness Fun
warm up:
Candy Corn Relay
skill:
Zombie Survival Conditioning
WOD:
AMRAP in 6:00
5 pumpkin squats
5 pumpkin press
5 pumpkin lunges
10 jump over pumpkin
run 50m through candy corn cones