Monday, Oct 31
HALLOW WOD: FRIGHT GONE BAD
3 rounds of max reps in 1 minute at 5 stations, rest 1 minute between rounds
pumpkin wall shots, 20/14
jack-o-lantern swings, 55/40
pumpkin smashes, 30/20
poisoned goblet squats, 55/40
assault bike calories
Tuesday, Nov 1
STRENGTH
push press 5 x 5
WOD
21-15-9
deadlift, 95/65
push press
box jumps, 24/20
Wednesday, Nov 2
STRENGTH
OH squat 5 x 5
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
alt DB snatch, 45/30
knees to elbows
Thursday, Nov 3
WOD
3 rounds
row 500m
10 power snatch, 95/65
12 ring push ups
Friday, Nov 4
WOD
3 rounds
run 200m
15 front squats, 115/75
run 200m
15 pull ups