WODS: October 2022

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*

28 OCT wod:
For Time:
50/40 × CAL Bike
40 x Wall Ball (20/14) 10/9'
30 x Burpee
*9 minute cap*

For time:
21-18-15-12-9-6-3
box jump over (24/20)
DB snatch (50/35)
ring dips
*14 minute cap*

24 October Wod
10 minute amrap:
5 x clean (135/95)
5 x front squat (135/95)
5 x shoulder to overhead (135/95)
15 x chest to bar pull up

20 October Wod:
9 - 7 - 5
150 - 100 - 150
Snatch (155/105)
Double Under
*9 minute CAP *

15 minute Amrap
10/8x CAL echo bike
10 x Burpee Box Jump Over (24/20")
10 x thruster (2x 50/35, 2 x 24/16kg)

19 Oct Wod;
12 minute AMRAP
4× Clean (135/95)
8x Front Rack Lunge (135/95)
4× Jerk (135/95)
8x Wall walks

18 October Wod:
For time:
21-18-15-12-9-6-3
deadlift (155/105)
bar facing burpee 
*10 minute cap*

17 October Wod
Matt Andreatta’s bday wod
5 rounds for time:
20 x overhead squat (95/65)
400m run
30 x toes to bar
*23 minute cap*

for time:
10 rounds:
3 x hang clean (185/125)
3 x strict handstand pushup
6 x strict dip

*12 minute cap*

*pick loads and skill to do all 10 rounds unbroken*

For time:
30 x box get over (48/40")
30 x devils press (2x50/35) or (2x24/16kg)
30 x wall walk 

choose your own adventure style
10 rounds of 3s
5 rounds of 6s
1 round of 30s

15 minute cap

11 Oct Wod:
12 mimute amrap:
12 × Deadlift (155/105)
9 x BAR FACING Burpee
40 x Double under

10 October Wod:
Orson’s Bday wod
20 min Emom
Min 1: 3 x squat clean
Min2: 3 x pull-up/c2b/bmu Ring muscle up

Pick skill and post load used throughout.

5 rounds:
20/16 x cal echo bike
200m run
*rest :30*

13 minute cap

30 Minute AMRAP:
100 x Burpee
90 x Double Under
80 x Situp
70 x Hand Release Push Up [hspu]
60 x Box Jump (24/20)
50 x Thruster (75/55)
40 x Knee to elbow
30 x Kettlebell Swing (32/24kg)
20 x Sumo Deadlift High Pull (32/24kg)
10 x Wall Climb
1 x Muscle Up
800M Run

5 OCT Wod:
15 min Emom
1x Power Snatch
*Build to heavy*
THEN :
9-7-5
Snatch (95/65)
150 - 100 - 50
'Double Under
* 5 minute CAP *

4 Oct Wod:
21-18-15-12-9-6-3
Kb swing (24/16kg)
Push-up
Toes to bar
10 minute cap