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10-20-30 reps of:
- OH Squats 30/20kg - Handstand pushups - Alt. step back Lunges 30/20kg - Pullups Core work: 2 Rds of 30" side plank left 30" russian twist 30" side plank right 30" hollow hold 30" rest  Halloween WOD - Verkleidung erwünscht!!!
“The Great Pumpkin” Teams of 4, 20 min AMRAP - 20m Walking Lunge with “Pumpkin” Overhead* - 100 Hammer Strikes per Team - 100 Goblet Squats with Pumpkin - 20m Walking Lunge with Pumpkin - 100 Wall Balls - 100 Slam Balls - 100 Partner “Pumpkin” Sit-ups** - 40m Team Prowler Push(es)*** Notes: * Everyone carries a “pumpkin” — either a Medicine Ball (20#/14#), a Slam Ball, or an actual pumpkin The pumpkin may not touch the ground, or be used for wall balls or slam balls. ** Pumpkin Sit-ups: partners sit with feet touching. One holds ball overhead while performing a sit-up, tapping ball on ground above the head, then comes up and passes the ball to the other partner who performs the same movement. *** Team Prowler Push(es) = every teammates must ride once on the prowler down and back. The number of teammates who ride at one time and the number of teammates who push the prowler is up to the team. Repeat for 15 minutes: 20 seconds of pullups 20 seconds of situps 20 seconds of squats Body Armor 3 Sets, not for time: 100 Meter Double KB Front Rack Carry 20 Close Grip Dumbbell Floor Presses 30 Low Banded Rows (Video) REMINDER Morgen ist Halloween Team WOD - Verkleidung erwünscht!!! In teams of 3 for time: „Deck of Cards“ Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Hearts (Herz) - Pushups Diamonds (Ecken) - Pullups Spades (Schaufel) - Situps Clubs (Kreuz) - Squats Jokers - Run 800m TC 36 min Rotate with taking the card on top. All team members do the same exercise. REMINDER Dienstag 31.10.: Halloween Team WOD - Verkleidung erwünscht!!! Gymnastics: - 7 min Handstand practice - Kipping Swings (bar/rings) With a continuously running clock for 20 min: 1 Handstand pushup the 1. minute 2 Pullups the 2. minute 3 Handstand push-ups the 3. minute 4 Pullups the 4. minute continuing in this pattern as long as you are able. If your pace falls behind the count, continue to alternate exercises while recording reps for a total of 20 minutes. REMINDER Dienstag 31.10.: Halloween Team WOD - Verkleidung erwünscht!!! 4x10 One leg 2 KB Deadlift
EMOM 10 min 4 alt DB Snatch Hero WOD: „GI Jane“ 100 burpee-pullups for time TC 13min 5 Rounds for time of
9 Thrusters 43/30kg 9 Pull-ups Rest 5 min 3 Rounds for time of 15 Wallballs 15 Push Jerk 43/30kg Mobility work: - Couch Stretch - Adductors with KB - Glutes with ball E2MOM for 20min
hang squat clean + squat clean Build to 70% 1RM the first 10 minutes then hold it across. Additional work: 3 sets of 1-arm overhead walking lunges, 10m then switch arm on the way back Sumo Deadlift
5-4-3-2-1-2-3-4-5 For time: 50 Sit-ups 50 Double-unders 50 Sit-ups 50 m Walking Lunges 50 Sit-ups 50 Burpees 50 Sit-ups |
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