A. Weighted Pull Ups – 4 x 10
Pull ups are strict, no kipping allowed. Choose a band for assistance or a perform them weighted if possible. Rest 2 minutes between sets.
B. 4rds for time of:
15 x Burpee Pull Ups
20 x KB Swings (53#/35#)
A. Box Squat – 10 x 2 @75-80% of 1RM – rest approx. 1 minute between sets
B. “Flight Simulator” – 15 minute cap
Finish with inverted leg press
Pumpkin Carving has been moved to Sunday. It will begin around 1:30-2PM. Open Floor will start at 11AM.
Fight Gone Bad Style – 4 rounds
1 minute max rope climbs
1 minute max box jumps
1 minute max HSPU/wall walks
1 minute max calorie row
1 minute REST
For your hands…granted these are essentially overpriced gymnastic wraps that you can make yourself, if you want to save the time and effort, give them a shot.
A. Thruster 1RM off floor
B. 30 “Clusters” (Clean + Thruster) @165/105 for time. Power cleans are acceptable. 10 minute cap.
A. T2B technique work.
B. 6 rds of:
10 KBS 70/53#
Each round will last exactly 5 minutes. Upon completing the work you rest the remainder of the 5 minutes. The faster you finish, the more rest you have.
We will be holding the first annual Halloween Pumpkin Carving contest this Saturday 10/18. We will have more details over the course of the next few days. Please stay tuned.
A. Press – 3RM with 3 second hold overhead
B. 10 minute AMRAP
10 Push Press (off floor) 95/65#
A . Practice handstands/handstand walks
B. 3 rounds for time:
50 Double Unders/150 singles
25 2-for-1 Wallballs
A. 1 Hang Clean + 2 FS + Jerk – AHAP
B. Perform the complex above @70% of heaviest EMOTM for 10 minutes
This lift was done in honor of his wife who had died in a car accident the year before. Matthias Steiner wins gold.