top of page

Wednesday, October 28, 2020

A. Take 12-15 min to complete 4 sets of the following:

A1. Single leg Romanian KB deadlift x 10/leg

A2. Ghd sit-ups x 20

A3. Ring pull-ups x 5-7 @ 20X1

B. AMRAP 12 min

5 box jumps

10 toes to bar

20 single arm push press 50,35

Masters 7:15am


A. EMOM 12 min

Min 1: 45 sec wtd plank hold

Min 2: 10 plate ground to overhead

Min 3: 10 toes to bar or hanging knee raises

B. Early Halloween Zombie Partmer wod (for Shonda 😊🎃)

3 rounds

100m weighted prowler push (the car won’t start)

100m Zombie walk (see the Zombie, be the Zombie)

Row 1000m (QUICK! Cross the river-oh wait! Zombies can’t swim!)

40 air squats (Duck! Zombie swipes rat your head!)

***you may split push, walk, row and reps any way you like***

100 views0 comments

Recent Posts

See All

For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40

A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/.                   Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra

For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe

bottom of page