Month: October 2018

Front Squats 5×3, 70%, Every 90 sec It is courteous when you arrive on time. 7 Round Pyramid – For Time- 30 min A) 7

Previous HalloWODS 10.31.13 10.31.14 10.30.15 10.31.16 10.31.17    

Snatch w/pause in the catch 8×1, EMOM “Stick the catch” The early bird gets the worm WOD: RFT – 24 minutes Part A: 3 rounds of

 Primer: 4 rounds  1 rd every 2 mins 10 Banded KBS – eye level 10 Air Squats 10 Push Ups Imagine a world where

Partner AMAP Part 1 0:00-2:00: Person A rows max calories in 1 Min then Person B performs max Jump Ropes in 1 Min 30 Sec

For Time – 15 min cap 10 Snatches (start at 60% and increase by 5% to 7% each round) 20 hollow rocks 8,20 6,20 4,20

45 min chipper – kind of murph 2 mile bike or 2,000 meter row 100 pull ups 150 push ups 200 air squats 2000 m

Min 1: 5-8 strict pull ups Min 2: 15 Banded KBS (eye level) Min 3: 1 DL @ 90%+ 1 round 7 rounds total 3RFT

Death By for 7 minutes Cleans @ 70% For Time – 22 min cap 1 round of: 7 burpees 14 ABMAT sit ups 15 SEMI

Back Squats 5×10, 50%, every 2 min Partner AMRAP – 24 min Part A:  5 Wall Balls (20/14) 11″/10″ 5 HSPU 5 Kip Swings 3