2019-10-28

MONDAY, OCTOBER 28th
STRENGTH
Find 1 Rep Max for Back Squat
CONDITIONING
6 Rounds for time
3 Power Snatch (75-80%)
2 Rounds of Cindy
1 Rope Climb
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TUESDAY, OCTOBER 29th
STRENGTH
Find 1 Rep Max for Clean and Jerk
3 Rounds
4 Strict + 4 Kip Pull ups
4 Strict+ 4 Kip Dips OR 8 total scaled with band
8 R DB Row/ 8 L DB Row

CONDITIONING
12-9-6-3-6-9-12
Lungesters With DB (Lunge L+R+ Thruster)
Burpees over DB
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WEDNESDAY, OCTOBER 30th
STRENGTH
Find 1 Rep Max Front Squat
CONDITIONING
10min Ladder
6 Cals Row
6 Wall Ball
**Add 2 Reps each Round
Rest 5min
50 Russian Swings
25 Situps
25 Russian Swings
50 Situps
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THURSDAY, OCTOBER 31st – ONLY 6AM & 430PM CLASSES TONIGHT
Part 1
Every 3 min for 21 Minutes
*Same structure as power hour pick an aerobic piece (row, bike, run) at the 3 minute mark stop and take 30-45 seconds to work on a skill or lift
3 Min Bench Press 5-7 reps
6 Min TTB 5-7 reps
9 Min MU/C2bar/Pull up 5-7 reps

Part 2 Zombies Vs Humans
If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!

Run 800 meters
10 Man Makers
20 DB Box Step Over
30 DU or 60 Singles
20 DB Box Step Over
10 Man Makers
Run 800 meters

If you are a Zombie you must catch at least one person. If you fail to catch somebody, you must do a penalty of 25 burpees after the workout. If you are alive and you get caught by any Zombies then you must also do the 25 burpees. The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.
*Groups will be chosen at random
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FRIDAY, NOV 1st
OPEN 20.4
Come and get your workout on…then relax..cheer on.. Have a good time!
Fun starts at 4:30