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Roll glute med
Banded warmup
W.O.D
5 min AMRAP
50/35 cal bike/row
max rds
8 Deadlift 185/125
30 DU
rest 3 min
5 min AMRAP
50/35 cal bike/row
max rds
6 Deadlifts 225/155
40 Du
rest 3 min
5 min AMRAP
50/35 cal bike/row
max rds
4 Deadlifts 275/185
50 Du
rest 3 min Post W.O.D.
Roll glutes and low back
Buy In
3x
5/5 windmills
5 kang squats W.O.D
3x
10 L seated DB press
15-20 Vups
5 min AMRAP
TGU
3rds
20 DB snatch 50/35
20 burpees to bar
Burpees to bar Post W.O.D.
Roll lats and low back
Buy In
3x
10 wall squats
inchworm
5/5 lat lunges
W.O.D
Back squats
6-4-3-2 80-85-80-95%
600m run
50 Wall balls 20/14
400m run
25 wall balls 20/14 Post W.O.D.
Roll quads
Buy In
W.O.D
Teams of 2
5rds
20 Power cleans 135/95
30 Jumping squats
40 single arm DB PP 50/35
Cash out 80/50 cal bike
Post W.O.D.
Buy In
400m run
Couch stretch
3x
5/5 lat lunges
7 kang squats
W.O.D
Back squats 4x6 80%
3rds
15 DB front squats 50/35
2 rope climbs
50 DU Post W.O.D.
Roll quads
Buy In
3x
5/5 windmills+5/5 OHS
W.O.D
TTB skills
2 sets
10 min AMRAP
15/12 cal row/bike
6 Jerks 115/75
8 TTB
5min rest Post W.O.D.
Roll lower back and lats
Buy In
W.O.D
1x10L/10R TGU
SKill HSPU
8 min AMRAP
20 box Jump over buy in
1/1, 2/2, 3/3...
HSPU
Ball slam 40/30
rest 5 min
1 mile for time:) Post W.O.D.
Roll lats/tricep stretch
Buy In
3x
5/5 lat lunges
7 Good mornings
10 wall squats W.O.D
Back squats 4x6 80%
3x10 strict pullups
3rds
500m row
20 walking lunges 50/35
50m SOL carry Post W.O.D.
Roll quads/couch stretch
Buy In
3x
5/5 windmills+5/5 OHS
20 pvc snatch balance W.O.D
2 Power snatch+1 OHS EMOTMx8
15-12-9-6-3
Power snatch 95/65
Ring pushups
200m run Post W.O.D.
Roll glutes and lats
Buy In
W.O.D
Here goes:
“The Great Pumpkin 🎃 WOD”
Teams of 2 - 20 minuteAMRAP
*20 M Walking Lunge with pumpkins 🎃 overhead
*100 pumpkin 🎃 over the shoulder toss
*100 goblet squats with a pumpkin 🎃
*20 M walking lunge with pumpkins 🎃 overhead
*100 pumpkin 🎃 wall balls
*100 pumpkin 🎃 slam balls
*100 team pumpkin 🎃 sit ups
*50 M team wheelbarrow push
Disclaimer: no real pumpkins 🎃 will be harmed in this WOD! Post W.O.D.
