WOD’s for the Week – 10/26 to 10/31

~ Warm-up ~

Plan: 15 min to complete specified work load
MONDAY TUESDAY WEDNESDAY
Jog 400m
40x Jumping jacks
30x Sit-ups
20x Push-ups
10x Squat jumps
Jog 400m
15m Bear Crawl
20x Push-ups
15m Crab Walk
20x Jump Squats
15m Burpee broad jumps
30x Mountain Climbers
Jog 400m
2 minutes of single or double unders
Then, 2 rounds of
20m Walking lunge
10x Knees to elbows
30x Mountain climbers
THURSDAY FRIDAY SATURDAY
100x Jumping jacks
100x Jump rope singles
50x Squats
30x Push-ups
15x Vertical jumps
Jog 400m
3 minutes jump rope
2 minutes hand-to-hand KB swings
1 minute hollow rock
30 seconds boot-strappers
30 seconds knees to elbows
2 rounds
50x Squats
Rest 30 seconds
40x Push-ups
Rest 30 seconds
30x Box jumps, any height
Rest 30 seconds
20x Pull-ups
Rest 30 seconds
Jog 400m

~ Strength ~

Plan: 15 min to complete specified work load
MONDAY TUESDAY WEDNESDAY
Back Squat

5/5/4/4/3/2/1 reps @
75/75/80/80/85/90/95% 1RM

Max reps Press > Push Press > Jerk

M: 75/95/115/135/155/175#
F: 45/68/85/105/125/145#

Deadlift

5x @ 50/75/100/125/150% BW

THURSDAY FRIDAY SATURDAY
Front Squat: 3×5 @ 75% 1RM

Walking Lunges: 3×10 @ 10/15/25 or 25/35/45#

None Deadlift: 5 min max reps at 70% 1RM

Press: 5 min max reps at 70% 1RM

~ Conditioning ~

MONDAY TUESDAY WEDNESDAY
15 min AMRAP
-5x Handstand Push-up
-5x 2-hand Kettlebell Swing (53/35#)
-5x Burpee
Competition Scale:
-HSPU must be strict
-KB Swing (70/53#)
4 rounds
-10x Snatch (95/65#)
-10x Pull-up (strict)
-30x Single Under
Competition Scale:
-Snatch (115/75#)
-Pull-up > Butterflies
10 min AMRAP
-4x Clean (115/75#)
-4x Dip
Competition Scale:
-Clean (135/95#)
THURSDAY FRIDAY SATURDAY
2 rounds
-15x Wall Ball (20/14#)
-15x Push-up
-15x Clean & Jerk (135/95#)
-15x Sit-up
Competition Scale:
-Wall Ball Doubles
-Push-up with Hand Release
-Sit-up > Toes to Bar

HALLOWOD

TEAM

BINGO!

5 min AMRAP
-10x Double Under
-4x Box Jump (24/20″)

5 min AMRAP
-3x Hang Snatch (45/35#)
-40ft Overhead Walking Lunge (45/35#)

Competition Scale:
-Box Jump (30/24″)
-Snatch & Lunges (75/65#)