Workout 17.3

*Prior to 8:00, complete:
3 rounds of:
  6 chest-to-bar pull-ups
  6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
  7 chest-to-bar pull-ups
  5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
   8 chest-to-bar pull-ups
  4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
   9 chest-to-bar pull-ups
  3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
  10 chest-to-bar pull-ups
  2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
   11 chest-to-bar pull-ups
  1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Halloween!

WOD….

Trick or Treat!!

This is how this is going to work. You will warm up, show up and follow the trainers instructions, then 3,2,1 GO! The trainer of that class will draw from the hat for the first exercise to be performed. The first person done with that exercise will then go and draw the next exercise from the hat, then the first person done with that exercise will draw the next exercise and so on. There will be a 23 minute TIME CAP. Trick or Treat!!

Tuesday

EMOM 20 minutes

Power Clean

First 5 minutes for each minute complete 5 reps

Second 5 minutes for each minute complete 3 reps

Third 5 minutes for each minute complete 2 reps

And finally for the Fourth 5 minutes for each minute complete 1 rep.

You will determine the loads… go as heavy as necessary.

Conditioning:

3 rounds of:

5-12 reps of Ring dips

10-30 seconds of L-Sits

Supermans 30 seconds

Friday

WOD

AMRAP in 20 minutes of:

With a Med-ball 20/14lb in your hand (except when doing burpees) you will do the wall balls and the lunges. If you put the Med ball down or you drop it you must do 5 burpees as a penalty. You may only put the Med ball down when you are going to start the burpees for that round. Have fun!!

5 Wall Balls

5 Walking lunges

5 Burpees

10 Wall Balls

10 Walking Lunges

10 Burpees

15 Wall Balls

15 Walking lunges

15 Burpees

20 Wall balls …..etc.

Post total reps to the Zen.

Thursday

5 rounds each for time of:

Row 21 Calories

7 Thrusters*

3 Muscle ups (6 chest to bar or 12 pull ups)

Rest.

Thruster weight should be a weight that can be done in 1-2 sets but ideally 1 set but moderately heavy load. It should not be a weight that feels comfortable to do more than 7 reps. Your trainers and peers will be encouraging you to add more to maintain the moderate to heavy load/intensity.

Post round times to the whiteboard, and total time to the Zen.