WODS: October 2023

18 minute amrap:

13 x Monster Muscle Up

13 x Scary Snatch (135/95)

13 x Haunted Hand Stand Push Up [Strict]

13 x Bar Facing 'BOO'rpee

13 x Ghost Thruster (135/95)

*jasons revenge 10 x  25' shuttle sprint E?????*

1000M Row
50 x Thruster (45#)
30 x Pull Up

3 rounds for time:
600m run
15 x deadlift (225/155)
100 x double under
*17 min cap*

Wod:

15 min amrap

1 x rope climb

15 x push-up 

25 x air squat

Amrap 12 min

12 x bar facing burpee

9 x hang clean (155/105)

6 x wall facing strict hspu 

For time:
21-18-15-12-9-6-3
calorie row
deadlift (185/125)
*50' hs walk after each set*

Women’s row:17/14/12/9/6/4/2

12 minute amrap
10/8 x cal echo bike
15 x wall ball (20/14) 10/9'

20 minute Emom:
1- 2 x clean jerk
2- 5 x pull-up/chest to bar/bar muscleup /ring muscleup 
*post load and skill with score*

3 rounds:
400m run
21 x thruster (95/65)
*if you break your thrusters you must scream "I HAVE BROUGHT DISHONOR TO MY FAMILY!*

*10 minute cap*

16 Oct Wod: Matt’s bday wod
15 minute amrap:
3 x snatch (155/105)
6 x bar facing burpee
12 x toes to bar

13 Oct Wod
17 minute amrap:
6 x overhead squat (95/65)
6 x strict wall facing hspu
30 x double under

12 Oct Wod:
5 rounds:
20/16 x cal echo bike
50’ hs walk
*10 minute cap*

11 Oct Wod
For time:
8 rounds:
10 x V up
8 x KB swing (24/16kg)
10 x push-up
12 minute cap

12 minute amrap 
4 x clean and jerk (165/115)
8 x bar facing burpee
12 x chest to bar pull up 

"Diane"
21-15-9
deadlift (225/155)
handstand pushup
*7 minute cap*

 

6 rounds:
2:00 on 1:00 off
15 x box jump (30/24")
50' front rack lunge (2x50/35)
amrap t2b with time remaining
*score is total reps of toes to bar*

Wod 3
15 minute amrap 
3 x clean
3 x hang clean
3 x jerk 
6 x wall walks
*400m run every 5 minutes*
*clean weight is 70% of 1rm, max of 205/145 for wod*

For time:
21/17 x cal echo bike
21 x thruster (95/65)
21 x pull up

15/12 x cal echo bike
15 x thruster 
15 x chest to bar pull up

9/7 x cal echo bike
9 x thruster 
9 x bar muscle up

*8 minute cap*

Emom 42
1- cal row
2- Burpee
3-Handstand walk (25')
4- DB snatch (50/35)
5- Double Under
6-Shuttle Run (25')
7-Rest

*score is total of completed reps within the emom*