0867:

WU: 5 minutes

A. STRENGTH: Press 4X5@70%

B. WOD: 5 RFT

  • 12 SDHP//GA 8  70/53
  • 12 pull ups//GA: 6
  • 12 HRPU// GA: 6
  • 400 m run//GA: 400 m

C. handstand holds: 15 attempts

0807:

WU: Lat, hip and shoulder mobility

WOD: 3RFT

  • 20 squat cleans 135/115/95/65
  • 20 pull ups
  • 600 m run

STRENGTH: Deficit DL 6X5@ 60% (Start with a pair of 45#’s)

GA: 15 sc, 15 PU, 600m run X3

0802:

0802: Halloween WOD

WU: Good Morning Coach Al then afternoon to Coach Nice Dan!

WOD: Athletes choice of weighted slam ball AKA Pumpkin-50/25/20/15/10: 5RFT

  • 15 pumpkin smash slams
  • 20 pumpkin sit ups (feet-butterfly, ball to chest throughout)
  • 6 pumpkin shoulder get-ups (1R-1L)1-fers
  • 350 m pumpkin low, shoulder or overhead carry
  • 20 chest to ball push ups –fast!

0790:

PALEO 2120 CHALLENGE STARTS THIS MONDAY!!!!!!!!!!

WU: 5 minutes f. roll – Lats/anterior delt, groin, hams and Gastroc. 5 minutes 10 m walking lunge 200 m run to warm up.

WOD: 4 RFT

  • 20 db comp swings 53/35
  • 12 pull ups
  • 800 m run

STRENGTH: FRIDAY