
Back Squats
6×3, 60%
Every 90s
Monday’s wod- strength has pauses on the way down from the squats @ 1/4 squat, @ just above parallel and @ below parallel, then a normal tempo during the concentric phase.
22 Min AMRAP
Max Unbroken KBS (70/50)
Max Unbroken Wall Balls (30/20)(11’/10′)
Bike Cals ______ = 40
Rower Cals _______ = 60
The wod purpose is to work on big unbroken sets, there is a magic number, whatever number of reps you get between the two exercises, you subtract that from the magic number (bike or row has two different numbers) and to complete the rd you will do the difference with the numbers- I’d prefer people to use the bike but if the bikes are taken and the class is large, then use the rower as well

Death By, 37 min
1 Snatch @60%..2..3..4..5…
2 Strict Pull Ups…4..6…8…
10 Jump Ropes …20…30..40…
2 Ring Dips …4…6…8…
5 Abmat sit ups…10…15…20…

Power, 3rds, EMOM
15 Banded Eye Level KBS
8 Vertical Jumps
Strength
Clean Pull + Semi Squat Clean = 1 rep
10×1, EMOM
@70-80%
For Time, 12 min cap
5 Rope Climbs
30 Burpees
20 Hang Cleans (155/105)
30 Burpees
5 Rope Climbs

Bench Press
7 x 3-5
Every 2 min
Negs = 5s
10RFT
1 min on, 2 mins off
25 min cap
14 Walking Lunges (1 for 1)
10 Kip Swings
12 Push Presses (95/65)

DL, 6×3, 85%
Every 2 min
Every 3 minutes complete,
18 Alt DB Snatch (50/35)
20 Box Jump Overs (24/20)
Farmer’s carry (70s/50s) There back x2
Rest with remaining time from the 3-minute clock
6 more times
The goal is to scale accordingly so you can finish the rd around 1:30-2:00, worst-case scenario is to make adjustments after rd 1 if you see it taking too long.

PartnerMonthPart4 (Oct)
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 Rest
2:30-4:30 Person A and B switch
30 Sec Rest
5:00-7:00 Person A and B Switch
30 Sec Rest
7:30-9:30 Person A and B Switch
30 Sec Rest
Keep a continuous running total of all Calories and Jump Ropes
Part 2
10:00-2:00:
Person A rows max calories in 1 Min then
Person B performs max KBS (70/55) Eye Level – in 1 Min
30 Sec Rest
12:30-14:30 Person A and B switch
30 Sec Rest
15:00-17:00 Person A and B Switch
30 Sec Rest
17:30-19:30 Person A and B Switch
30 Sec Rest
Keep a NEW continuous running total of all Calories and KBS
Part 3
20:00-22:00:
Person A rows max calories in 1 Min then
Person B performs max Air Squats in Min
30 Sec Rest
22:30-24:30 Person A and B switch
30 Sec Rest
25:00-27:00 Person A and B Switch
30 Sec Rest
27:30-29:30 Person A and B Switch
Keep a NEW continuous running total of all Calories and Air Squats
Part 1, 2, and 3 – all have different scores
Each Part has a calorie score and a reps score for the other exercise