Tuesday 30.10.2018


Wednesday Oct 31st, Halloween WOD, Costumes optional. Either way bring a non-perishable food item to be donated to the food bank.

Fitness:

1) Hang Power Clean, Build to a Heavy Set of 3

2) "Hang Man"

21 Hang Power Cleans 95/65

21 Lateral Barbell Burpees

200 Single Unders

15 Hang Power Cleans 95/65

15 Lateral Barbell Burpees

150 Single Unders

9 Hang Power Cleans 95/65

100 Single Unders

Performance:

1) Hang Power Clean, Build to a Heavy Set of 3

2) "Hang Man"

21 Hang Power Cleans 115/80

21 Lateral Barbell Burpees

100 Double Unders

15 Hang Power Cleans 115/80

15 Lateral Barbell Burpees

75 Double Unders

9 Hang Power Cleans 115/80

50 Double Unders

Competition:

1) Strict Gymnastics

AMRAP 5: 3 Strict Chest to Bar + 5 Strict HSPU

then..

AMRAP 5: 5 Strict Ring Dips + 7 Strict Horizontal Ring Rows

2) "Hang Man"

21 Hang Power Cleans 135/95

21 Lateral Barbell Burpees

100 Double Unders

15 Hang Power Cleans 135/95

15 Lateral Barbell Burpees

75 Double Unders

9 Hang Power Cleans 135/95

50 Double Unders

3) Bike Conditioning:

10:00

:45 easy

:15 fast


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