“HALLOWEEN TEAM WOD” CHAPTER 1 “SHINING” In a 5’ window Max meters row (Bike=/2.5, Run/Ski=/0.8) 3’ rest CHAPTER 2 “L’ESORCISTA For time (5’ time cap) 150 syncro air squat 40 sit up w/wall ball @9/6 3’ rest CHAPTER 3 “PROFONDO ROSSO” For time (5’...
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A. Back Squat 1@90% 1@95% 1@100% 1@90% Rest as needed B. 14’ AMRAP 50 Wall Ball @9/6 10 HSPU 100 DU
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A. Every 90’’ x 6 set Power Clean + Jerk 70%-75%-80%-85%-90%-95% B. For Time 21-15-9 Deadlift @140/100 Box Jump @75/60
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A. 15’ to find 2 RM Front Squat B. AMRAP 16’ 10 Wall Ball @9/6 20 Burpees 30 Goblet Squat @24/16 40 Box Jump
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A. 5 RFT 3’ AMRAP 250 m Row/AB/AR/BikeErg/SkiErg 15 SDHP @50/35 15 American Swing @24/16 3’ rest
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“Fast&Furious class” 24’ AMRAP 1k Row/2,5K Bike/800m SkiErg-AR 30 Push Press @30/20 30 Kb Russian Swing @32/24 “normal class” 32’ AMRAP 1k Row/2,5K Bike/800m SkiErg-AR 30 Push Press @30/20 30 Kb Russian Swing @32/24
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A. 15’ to find 1 RM Clean & Jerk B. 9’ AMRAP 15 DL @50/35 10 Front Squat @50/35 5 Push Press @50/35
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A. 15’ to find 1 RM Squat Snatch B. 5 RFT 6 Power Snatch @50/35 8 Push up HR 12 Pull up
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A. 15’ to find 1 RM Back Squat B. 12’ AMRAP 15 Box Jump @60/50 50 Air Squat 15 Box Jump @60/50 50 Lunges alternating w/pl OH @10/5
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A. 15’ to find 1 RM Squat clean B. 11’ Time Cap 50 TTB 30 Thrusters @45/30 Max burpees lateral BB
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A. “Dork” 6 RFT 60 DU 30 American Swing @24/16 15 Burpees B. For completion: 50 Hand Plank Cross KTE 25 Hanging Knees-to-chest 50 Elbow Jacks 40 Hand Plank Cross KTE 20 Hanging Knees-to-chest 40 Elbow Jacks 30 Hand Plank Cross KTE 15 Hanging...
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“fast&Furious class” Every 8’ for 24’ (3 sets) complete: 750 m Row or 30 Cal AB 5 Squat Clean @80/50 15 DL @80/50 5 Strict Pull up “normal class” Every 10’ for 30’ (3 sets) complete: 1000 m Row or 40 Cal AB 10 Squat Clean @80/50 20 DL @80/50...
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