11-1

Work the following complex, build to your heaviest for the day: Power snatch + squat snatch WOD 21-15-9 Deadlifts 185/125RX 225/155E TTB

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CFO Halloween Chipper

CFO Halloween chipper 31 kb swings 53/35 31 hollow rocks 31 power cleans 95/65 31 burpees 31 wallballs 20/14 31 shoulder to overhead 95/65 31 hand release push-ups 31 DU’s 31 pull-ups 31 calorie row *complete the movements in ANY order you like...

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10-28

In Teams of 3 26 minutes 1500/1200m row 60 deadlifts 135/95 30 burpees 60 front squats 135/95 30 burpees 60 push press 135/95 30 burpees *if time remains, as many clean and jerks as possible

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10-27

5 sets of 2 power cleans + 1 split jerk “Master’s Triple Take” AMRAP 3:  10 Thrusters, 95/65 10 Pull ups rest :30 AMRAP 3:  10 Power Cleans, 95/65 10 Burpees rest :30 AMRAP 3:  10 Jerks, 95/65 10 Box Jumps...

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10-26

Push press 3-3-3-3-3 Even/odd for 8 minutes Even min: max effort handstand push-ups  Odd min: alt kb or db snatches 53/35kb or 55/35db *score is total reps

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10-24

Snatches build to a heavy TnG set of 5 WOD 8 min: Power snatches 115/80 3-6-9-12-15-18-… *after each set of snatches complete 24DUs

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10-23

Back squat 7×2 WOD: For time: 21 Thrusters, 95/65rx 800m Run 15 Thrusters 95/65rx  400m Run 9 Thrusters, 95/65rx  200m Run

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“Tommy Mac”

Partner hero WOD “Tommy Mac” 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lbs) 12 Burpees 12 Power Snatch (115/75 lbs) 12 Burpees 12 Push Jerks (115/75 lbs) 12 Burpees 12 Hang Squat Clean (115/75 lbs) 12 Burpees 12 Overhead Squat...

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10-20

Work up to a heavy complex of:Hang clean w/ 3 sec pause in squat then 1 split jerk 15-12-9 Front squats Jerks Elite 165/115, RX 135/95

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10-19

Push/pull 5 giant sets of Max effort push-ups / max effort strict pull-ups or ring pulls *complete as many push-ups as possible, once you break go straight to pull-ups or ring pulls, then rest as needed before starting next set. WOD 15 min amrap...

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64 N Central Dr, O'Fallon, MO 63366
Phone
(636) 544-1542
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