Halloween- The Ghost

                THE GHOST

Monday

 

Sunday

 

Sunday

 Strength: Pull ups and sled

          

Partner Wod

           For time with a partner

100 Dubs/ 400 Singles ( 1 partner at a time)

50 goblet squats ( 1 partner at a time)

100 Farmer carry (both partners)

50 DB Snatches ) 1 partner at a time)

100 sit ups ( both partners)

50 Stone to shoulder (1 partner at a time)

100 Dubs/ 400 singles (1 partner at a time)

Finisher: Tabata

     Push ups

     Sit ups

Friday

 

Thursday

 

Finisher:

          

Wednesday

        10 rounds for time

5 thrusters (95/65)

10 pull ups

100 meter sled sprint

* rest 1 minute 

Tuesday- Cardio

 From HQ

5 rounds for time:

400 meter run

50 DUBS

15 burpees

Monday

                  Conditioning 6 rounds for time

       500 meter Row

       10 pull ups

       5 power cleans

Sunday

100 Bench press (65% of 1 RM)

15 squats when you rack bar

            21-15-9 for time

       Wall balls

       Hang cleans

        Pull ups

* run / row/ after each round

Finisher: 3 rounds with partner

        Row

        Wallballs

Saturday wod

 

Saturday

           Accumulate as many TTB

                      As possible 

8 Rounds

1:00 minute on 1:00 minute off

          20 double unders 

             4 thrusters (95/65)

          Max toes to bar

Friday

 Strength- pull ups 

Conditioning: for time 

          21-15-9

     TTB

     PUSH UPS

     POWER CLEANS (135/95)

Thursday - Partner

 

Wednesday

        From HQ

Tuesday- The General

         THE GENERAL 

10 rounds for time

       10 Wallballs

       6 Snatches 

Monday

        

Sunday

 Barbara Ann

Sunday

 Make up day

OR THIS ONE

Saturday

 Strength: Rack pulls

Conditioning:  

Finisher:  

Friday

 

Thursday

           ANTHONY H.

Wednesday

 From 11th parallel 

Tuesday

 

Monday

      

Sunday

 

Saturday

 

Or

Friday

 Strength: Sled pull 25 meters X 4

METCON

Stick sit ups

Thursday

       

Strength: Pull ups

  AMRAP-20

50 DUBS

15 Wallballs

10 Burpees 

5 Push jerks (95/65)

Wednesday

 

Tuesday

 

Monday

          

Scale muscle ups- 7 pull ups/7 dips

Sunday Deadlft/ Bench press

 Warm up: 3 rounds every 30 seconds alternating 

        Squats

        Plate ground to overhead 

       Hang from pull up bar

Wod #1. 10 rounds for time

       5 deadlifts

20 meter Farmer carry (55/35#)

       5 Bench press 

20 meter Farmer carry

 

Finisher: 2 sets Tabata (20 sec work/10 second rest)

First tabata: Double/ single unders 

       REST 1 minute 

Second Tabata: sit ups

       😅

* last time- Matt 19:13, Mo 19:43