Trick or Treat

180 WOD

5x3 thrusters

Then

7 min blast

Thrusters

Pullups

Wallball

Burpee

1 min each movement for max reps. 1 min rest in between each.  Post total number reps

Tuesday Ladder & ANNIE

10-1 Ladder of:

Deadlift 225/155
Power Cleans 155/115

Then after adequate rest.....

"ANNIE"

50-40-30-20-10

Double under / Sit ups

Monday

3 Min rounds....1 min rest in between

200 m run then remainder of 3 min do as many pull ups as possible....

Repeat with:

Games push ups

Sit ups

Air squats

One total number of reps for the completed 4 rounds

3-6-9

180WOD
3 min AMRAP
3 DL / 3 Burpee
3min rest
6 min AMRAP
6 Squat Clean / 6 burpee
6 min rest
9 min AMRAP
9 Snatch / 9 burpee

30/30

180WOD

Partner 30/30

KB

Box

30 sec each movement

1 min rest while partner goes

24 min = 12 min of work

BENCH, PULL, PRESS!

To give your sore legs and glutes a break...here you go!

Max REP sets (working until failure)

Bench Press 135-165 men 53-85 women (shooting in the range of 10-15 reps)

Pull ups

Dumbbell Push Press 35/20

Rotating 5 times through each movement

Monday Leg Madness

Simple little complex done over and over again for 12 minutes!

1 Power Clean 95/65
2 Lunges ( one each leg)
1 Push press
=
1 Complete Complex

Do that as many times as possible in 12 minutes!