Workout of the Day (WOD)
Monday 10/27
Back Rack Lunges
4 sets
8 Back Rack Lunges
Black Cat
25/20 Calorie Air Bike
20 Toes to Bar
25/20 Calorie Air Bike
20 Chest to Bar Pull-Ups
25/20 Calorie Air Bike
20 Toes to Bar
25/20 Calorie Air Bike
Rx+: 10 Bar Muscle Ups
Tuesday 10/28
Jack-O-Lantern
For TIme:
1000/875m Row @70% Effort
-Rest 3:00-
5 x 200/175m Row @80% Effort
*Rest 30 seconds after each set.
1000/875m Row @90% Effort
Wednesday 10/29
Clean & Jerk
5 sets:
1 Clean and Jerk (@ 75–80%)
Cobwebs
5 Rounds For Time:
20 GHDs (or V-Ups)
75 Double Unders
5 Wall Walks
Thursday 10/30
Frankenstein
Teams of 2
120 Wall Balls (20/14)
80/64 Calorie Row
600 Meter Run
80/64 Calorie Row
120 Wall Balls (20/14)
One partner must hold the pumpkin the entire workout - switch off as needed. If you don't have a pumpkin, use a med ball.
* Split reps as desired
* Run together
Friday 10/31
Gymnastics - Handstand/Grip
8 min EMOM
Odd minute: 2 wall walks + handstand hold at the top of the last wall walk until the 40-second mark
Even minute: Dead hang on pull up bar or high rings [aim for 20-30+seconds]
Orange and Black
8:00 AMRAP
50 Power Cleans (135/95)
Max Bar Facing Burpees
Saturday 11/1
Skeleton Bones
Teams of 2
10-9-8-7-6-5-4-3-2-1
Partner 1:
Shoulder to Overhead (115/80)
Partner 2:
Back Squats (185/125)
-switch when both partners are done, then
Run 200 m together between sets,