WODS: October 2019

13 x Monster Muscle Up

13 x Scary Snatch (135/95)

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

13 x Scary Snatch (135/95)

13 x Monster Muscle Up

*15 MIN CAP*

*Scale MU with 2 x C2B or 2 x Ring Dip*

50 x Push Up
50 x Deadlift (135/95)
50 x Box Jump (24/20)
*6 MIN CAP*

Then

50 x Wall Ball (20/14) to 10'
50 x Front Rack Lunge (24/16kg)
50 x Toes 2 Bar
*6 MIN CAP*

12 MIN AMRAP
3 x Clean & Jerk   [185/125]
6 x Bar Facing Burpee
9 x Chest 2 Bar Pull Up

8 Rounds:
200m Run
7 x Overhead Squat (135/95)
*16 MIN CAP*

21-15-9
Deadlift (225/155)
Handstand Push Up

21-15-9
Deadlift (315/205)
*50' Handstand Walk After Each Round

*9 MIN CAP*

10 MIN AMRAP:
6 x Deadlift (225/155)   [275/185]
9 x AbMat Sit Up (PVC)

5 Rounds:
1:00 Handstand Hold (Unbroken)
5 x Ring Muscle Up
10 x Box Jump Over (40/30)
15 x Toes 2 Bar
*18 MIN CAP*

21-18-15-12-9-6-3
Wall Ball (20/14) to 10ft
Clean & Jerk (95/65)
Push Up
*13 MIN CAP*

12 MIN AMRAP:
4 x Burpee Box Jump (24/20)
3 x Pull Up
2 x Chest 2 Bar Pull Up
1 x Bar Muscle Up
*Scale down pull ups as needed*

20 MIN AMRAP:
4 x Dumbbell Thruster (2 x 50/35#)
6 x Toes 2 Bar
24 x Double Under

5 Rounds:
6 x Snatch (135/95)
12 x Bar Facing Burpee
*10 MIN CAP*

Choose Your Own Adventure!
100 x Hang KB Snatch (24/16kg)
80 x Hang KB Clean (24/16kg)
60 x Handstand Push Up
30 x Ring Muscle Up

*30ft Handstand Walk Every 2 Minutes*

*18 MIN CAP*

*Split reps up HOWEVER YOU WANT

12 MIN AMRAP:
30 x Deadlift
30 x Weighted Box Step Over (24/16kg) (24/20")

Men's Rx: 135 - 185 - 225 - 275 - 315
Women's Rx: 95 - 125 - 155 - 185 - 205

10 MIN AMRAP:
22 x Wall Ball (20/14)
22 x Toes 2 Bar

10 Rounds:
8 x Ground to Overhead (95/65)
10 x Bar Facing Burpee
*15 MIN CAP*
*May use C&J or Snatch*

***Reminder***
No PM Classes at Trousdale Drive
3:30-5pm Open Gym
5-7pm: Team Throwdown!

Regular PM Schedule at Charlotte Ave.

5 Rounds:
5 x Bear Complex (135/95)
20 x Push Up
*14 MIN CAP*

4:00 to Complete:
100 x Double Under
25 x Bar Facing Burpee
25 x Push Jerk (75/55)

If Completed, 4 more minutes to complete
100 x Double Under
25 x Bar Facing Burpee
25 x Push Jerk (95/65)

If Completed by 8:00
Same, but (135/95) by 12:00

(185/125) by 16:00

(225/155) by 20:00

*If you finish early, you may begin next round immediately. Minimum work is 12 MIN AMRAP*

21-15-9
Pull Up   [C2B]
Back Squat (135/95)   [185/125]
*9 MIN CAP*

10 MIN AMRAP:
15 x Wall Ball (20/14)
10 x Toes 2 Bar
5 x Power Clean (145/100)

Right Into

10 Minutes to establish Heaviest Single Snatch

"Chelsea"
Every Minute on the Minute for 30 Minutes:
5 x Pull Up
10 x Push Up
15 x Air Squat

*If a round takes longer than 1 minute, finish and start a new round the next minute*

Last Done 12 SEP 2012

"Jackie"
1000m Row
50 x Thruster (45/35)
30 x Pull Up

King Kong
3 Rounds:
1 x Deadlift (455/305)
2 x Ring Muscle Up
3 x Squat Clean (250/170)
4 x Handstand Push Up
*12 MIN CAP*

5 Rounds:
400m Run
30 x Box Jump (24/20)
30 x Wall Ball (20/14) to 10ft
*25 MIN CAP*

Last Done 11 MAY 2017