Friday, October 30

Warm-up

Row 400

10 Russian KB swings

10 American KB swings

10 burpees

5 low box jumps

5 medium box jumps

5 high box jups

10 wall ball 2-fers

10 jumping pull-ups

10 kipping pull-ups

5-10 strict pull-ups

 

Lift:

Thruster 9 sets of 2 at 60% of 1 rep max 1 set each minute

 

WOD

“The All Hallow’s Eve Chipper”

 

For time:

31 Burn off the candy “calories” Row

31 “Dead” Hang Pull-ups

31 Kettle “brew” swings 1.5/1 pood

31 Coffin Jumps (box jumps) 24”/20”

31 Thrusters (95/65lbs)

31 “Boo”pees (yep, burpees)

31 “Deadly” lifts (bodyweight- add weight to your thruster bar)

 

L1- choose weight and modifications (jumping pull-ups or negatives)
L2- Rx’d

 

SoCal Oly program:

 

Warm-up:

Row 400 meters

Burgener Warm-up

 

Workout:

Overhead Squat 3-2-2-2-1-1-1-1

Snatch 3-2-2-2-1-1-1-1

Clean and Jerk 3-2-2-2-1-1-1

 

Behind the neck press in split stance 4 sets of 3 reps

 

Gymnastics skills:

Practice handstands for 10 mins

Practice Chest to bar pull-ups for 10 mins

 

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