10/31/15

• 18 Wall Balls (20/14)
• 12 Med Ball OH Lunges (20/14)
• 100 M run
• 18 Wall Balls (20/14)
• 12 Med Ball OH Lunges (20/14)
• 200 M run
• 18 Wall Balls (20/14)
• 12 Med Ball OH Lunges (20/14)
• 400 M run
• 18 Wall Balls (20/14)
• 12 Med Ball OH Lunges (20/14)
• 800 M run
• 18 Wall Balls (20/14)
• 12 Med Ball OH Lunges (20/14)
• 1200 M run

10/30/15

• Thrusters (from rack) 3-3-3-3-3
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• EMOM 7 min
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• 5 Push Jerk (185/115)
• 7 Toes To Bar
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• **pick a weight that you can finish every minute with**
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• rest 1 min
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• EMOM 7 min
• 10 push jerks (95/65)
• 7 toes to bar
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• **scale weight accordingly**

10/29/15 - Training Pit Annual HalloWOD

• Pit Annual HalloWOD - wear your COSTUME!!
• If you are a human you will start the workout with the first group.  If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!
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• Buy In: Run 800m
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• then.. 2 rounds of:
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• 20 burpees
• 30 box jumps
• 40 situps
• 200m
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• *If you are a Zombie you must catch at least one person.  If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
• **If you are alive and you get caught by any Zombies then you must also do the 25 burpees.
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• The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.
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• Whether you are caught (as a human) or catch someone (as a zombie) you must both finish the WOD. A person can only be caught ONCE.
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• if you're caught or catch someone, let the coaches know.

10/28/15

• warmup: External shoulder rotation plus power snatch tech work
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• A. Pwer Snatch 1RM (12 min cap)
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• B. 8 rounds - 1 min work, 1 min break
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• 100 M run then AMRAP with remainder of minute
• AMRAP Ring Muscle Ups (Rx) / modified Bar MU's, C2B pullups 
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• **shorten the run if not returning inside with at least 25 seconds to work (00:35)

• C. Plank Hold 1 min on, 1 min break

10/27/15

• A. Front Squat 5-5-5-5-5
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• B. 400 M run relay
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• C. 10 rounds
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• 5 Hang Power Snatch (115/75)
• 5 OHS (115/75)
• 5 calories on bike