Monday
0-5min
Assault Bike 60/50cals
5-10min
30 Cluster (155/115lbs)
10-15min
Run 800m
15min +
25 Squat Clean (155/115lbs)
Tuesday:
Halloween Partner WOD
Zombie Vs Humans
Min 1: Zombie performs AMRAP
Pullups
Human watches
Min 2: Zombie trys to catch Human
in 100m Sprint.
Min 3-5: Human performs 10 Burpees
if they were caught, otherwise both rest
Switch – Zombie becomes Human and
Human becomes Zombie
repeat with:
Jumping Lunges (reps)
Rowing (metres)
Score = Pullup reps + Lunge Reps + Row (metres)
Wednesday:
Fitness Testing #1
FMS
5 BB Push Press
(75/55lbs)
6 Toes to Bar
7 Thruster (75/55lbs)
EMOM for as long as
possible
Thursday:
50 double unders
25 box jumps (24/20″)
12 Step Up and Overs (45/25lbs)
5 Rounds
Friday:
Fitness Testing #2
Weightlifting
1RM Clean and Jerk
Monostructural
1 Mile Run
Saturday:
250m Row
“With remaining time of 3min
perform”
8 Alt Hang DB Snatch (55/35lbs)
8 Ring Rows
Rest 1min
4 Rounds