workout of the day
10.31.2020 Happy Halloween
WOD
"Halloween Michael Myers"
For Time
3 possible rounds
13:00 time cap per round
400m run away (he's coming to get you)
10 deadlifts (your car won't start) 185/135 155/105 115/75
31 sit ups (get up! get up! He's coming)
400m run away (he's catching up to you)
3 muscle ups (quick, jump over the fence and hide)- 5 strict pull ups
6 snatches (he's trying to grab you) 135/95 115/75 95/65
3 muscle ups (jump the fence and run away)- 5 strict pull ups
Did you survive? (did you make the 13:00 cap, if not scale the next round by reps and/or load)
sub running with rowing 500m or biking 30/21 cals
10.29.2020
"Night of the Living Dead (legs)"
Squatober Day 7
Back squat 4 x 7 reps @ 67.5%
Front squat 3 x 5 reps @50% of your back squat max
Back squat 4 x 8 reps @60%
10.27.2020
"Haunted"
16:00 AMRAP
3 ring muscle ups/6-8 ring rows/ 6 ring dips
6 clusters 115/75 95/65
9 box jump overs 24/20"
ring muscle up drill for those who don't have the whole movement
https://www.instagram.com/p/CC1S3pGgFZ7/
10.26.2020
WOD
Invasion of the Barbell Snatchers
14:00 AMRAP
4 HSPU sub piked hspu on a box
8 KB swings 53/35
12 wall balls 20/14
2 power snatches 135/95 95/65
*increase power snatches by 2 reps each round until time cap
10.30.18 Night of the Living Dead
Night of the Living Dead
8:00 AMRAP
2 muscle ups or 4 strict dips
2 deadlifts 275/185 185/125
2 lengths sled pull- outside with big sleds 3/2 plates ( inside with small sleds if needed)
*add 2 reps to the deadlifts each round