Category: WOD

Strength/Skill: 10-15 mins to work to a heavy 3 rep snatch

WOD: 500m row
Then 4x
10 backsquats (155/105)
10 ring dips
Then Row 500m

Strength/Skill: 4 rounds of 10 GHD Sit-ups and 5 tire flips

WOD: “Arimistice”
11 min AMRAP
11 power cleans (135/95)
11 burpees over the bar
19 deadlifts
18 pull-ups

Strength/Skill: 3 rounds of 5 strict presses and 10 GHD sit-ups

WOD: Rowing Trials
1000m
500m
250m

You may complete these in any order and take as much rest as needed between

Strength/Skill: EMOTM for for 10 mins even mins 8 front squats and odd 5 push jerks

WOD:
10-9-8-7-6-5-4-3-2-1
Pull-ups
Air squats
V-ups

WOD:
3 rounds
10 push presses (135/95)
Run 200m
10 burpees
Rest 2 mins

Rest additional 3 mins after 3rd round

3 rounds
10 power snatches
Row 250m
30 DUs
Rest 2 mins

*these should be heavy weights not completed touch and go

Strength/Skill: 5×3 hang snatches and 10 floor bench presses between sets

WOD: 20 min Pumpkin AMRAP

Rotate through stations choosing your fate by what is written on “pumpkins”.

GLOW WOD!

Come in your costume and complete this WOD with only light from glow sticks. With a partner complete 2 ROUNDS OF…
50 KBS
50 Pull-ups
50 Thrusters
50 Push Presses
50 Lunges
50 Sit -ups
50 Burpees
50 Box Step ups