WODS: October 2017

13 x Monster Muscle Up

13 x Scary Snatch (135/95)

13 x Haunted Hand Stand Push Ups Strict   [2 x 45#/1 x 45# Plate]

13 x Bar Facing 'BOO'rpee

13 x Ghost Thruster (135/95)

13 x Bar Facing 'BOO'rpee

13 x Haunted Hand Stand Push Ups Strict [2 x 45#/1 x 45# Plate]

13 x Scary Snatch (135/95)

13 x Monster Muscle Up

*13 MIN CAP*

*Scale MU with 2 x Ring Dip*

*Masters Rx: (95/65) and Kipping HSPU*

15MIN AMRAP
30 x Deadlift (185/125)   [225/155]
30 x Box Jump (24/20)   [30/24]
30 x Wall Ball (20/14)   [Cal Row]
30 x Toes 2 Bar

E2MOM for 20 MIN
4 x Power Clean (Heavy Singles)
4 x Strict HSPU   [Deficit]

Then

7 MIN AMRAP:
15 x Wall Ball (20/14)
30 x Double Under

Every 3 Min for as long as possible
0:00-3:00
2 Rounds:
10 x Overhead Squat (95/65)
10 x Chest 2 Bar Pull Up
3:00-6:00
2 Rounds:
12 x Overhead Squat
12 x Chest 2 Bar Pull Up
6:00-9:00
2 Rounds:
14 x Overhead Squat
14 x Chest 2 Bar Pull Up
9:00-12:00
2 Rounds:
16 x Overhead Squat
16 x Chest 2 Bar Pull Up

...etc Adding 2 Reps/Movement/Round Each 3 MIN

*If you cannot finish in 3:00, continue as an AMRAP until the 12:00 mark*
Masters Rx: {65/45} and Regular Pull Up

Deadlift
5-5-5-5-5
*Post Load Used For Each Set*
*20 MIN CAP*

Then

100 x Push Press (75/55)
60 x Jumping Air Squat
10 x Muscle Up
*9 MIN CAP*
*Sub 10 x C2B & 10 x Ring Dip for MUs*

18-15-12-9-6-3
Snatch (95/65)   [115/75]   {75/55}
Bar Facing Burpee
*3 x Rope Climb Cash Out*   [5 x [Legless]]
*Sub 15 x Strict Chin Up for Rope Climbs*
*15 MIN CAP*

21-15-9
Hang Clean (115/75)
Front Squat (115/75)
Then
9-15-21
Box Jump (30/24)
Handstand Push Up

Tabata Style. :20 on :10 off

"Master's of the Universe"
100 x Toes 2 Bar
80 x Wall Ball (20/14)
60 x Burpee
40 x Deadlift (135/95)
20 x Thruster (135/95)
10 x Ring Muscle Up
*21 MIN CAP*
Master's {95/65}

7 Rounds:
50 x Double Under
1 x Snatch
*12 MIN CAP*
*Score is total weight snatched. One attempt per round! If you miss the rep, it doesn't count towards your total.*

Then

30-20-10
Back Rack Lunge (135/95)   {95/65}
KB Snatch (24/16kg)   {16/12kg}
Handstand Push Up
*9 MIN CAP*

1-1-1-1-1-1-1-1-1-1
Weighted Strict Pull Up
*15 MIN CAP*

Then

12 MIN AMRAP:
20 x Push Up
9 x Hang Clean (135/95)  [155/105]   {95/65}
20 x Squat Jump

10 MIN EMOM:
2 x Squat Clean & Jerk
*2 Heavy Singles*

Then

3 Rounds:
15 x Deadlift (225/155)
15x Bar Facing Burpee
Rest 2 Minutes
*Scale Deadlift to Stay Unbroken*
*10 MIN CAP*

Fight Gone Bad
3 Rounds, 1 Minute at Each Station
Wall Ball (20/14) 10 ft target
Sumo Deadlift High Pull (75/55)
Box Jump 20"
Push Press (75/55)
Row for Calories

60 x Pull Up
15 x Overhead Squat (155/105)
30 x HSPU
15 x Overhead Squat (155/105)
*12 MIN CAP*

10 MIN EMOM:
1 x Ring Complex
1 Muscle Up
3-5 x Ring Dip
1 Muscle Up
Or scale with 3-5 x Ring Dip with 2 Second Hold In Bottom

Then:

10 MIN AMRAP:
3-6-9-12-15-18-...
Power Snatch (95/65)   {65/45}
Toes 2 Bar

5-5-5-5-5
Strict Weighted Pull Up
*No Kipping*
*15 MIN CAP*

Then

21-15-9
Deadlift (225/155)   [315/205]   {205/135}
Box Jump (24/20)   [30/24]   {24/20}
*9 MIN CAP*

21-30-42
Thruster
15-12-9
Bar Muscle Up
Men's Rx: 135/95/45
Women's Rx: 95/65/35
Masters Rx: 95/65/45 & C2B
*16 MIN CAP*

3 Roudns:
40 x Double Under
30 x Situp
*Rest 1 MIN*
20 x Burpee Box Jump Over (24/20)
400M Run
*Rest 1 MIN*

*21 MIN CAP*

800M Run
60 x Overhead Squat
400M Run
40 x Overhead Squat
200M Run
20 x Overhead Squat
Rx (45/35)
*10 x Burpee Penalty for Dropping Bar*
*12 MIN CAP*

3-3-3-3-3-3-3

Weighted Strict Pull Up

*Post load used or lightest band used for each set. (No kipping!!)

*15 Min Cap*

 

Then:

10 MIN AMRAP:

21 x Burpee

7/5 x Bar Muscle Up

 

Sub C2B for Bar Muscle Up 1:1

10-8-6-4-2
Squat Clean
Men: (185/205/225/245/265)
Women: (125/135/155/165/175)
*40 ft HS Walk After Each Set*

Immediately Into

10-8-6-4-2
Deadlift
Men: (315/355/385/425/455)
Women: (205/235/260/285/315)
*40 ft HS Walk After Each Set*

*Sub 20 x Shoulder Touches for HS Walk*

*27 MIN CAP*

10 MIN EMOM:
3 x Power Snatch
30 x Double Under
*Post Load to Score*

Then

40-30-20-10
Wall Ball (20/14)
Kettlebell Swing (24/16kg)
Pull Up
*14 MIN CAP*

10 MIN EMOM:
10-20 x Air Squat
3-8 x Strict HSPU
*Post Number of Each Completed for 10 MIN*

Then

7 Rounds:
7 x Deadlift (225/155)   {155/105}
7 x Box Jump (30/24)   {24/20}
*8 MIN CAP*