WOD

100 Rep Warm up
10 Pull ups
20 Push ups
30 Sit ups
40 Squats

“Partner Artie”
You Go, I Go
20 min AMRAP

05 Pull ups
10 Push ups
15 Squats
05 Pull ups
10 Thrusters 95/65#

Same WOD for all Classes

Big Clean Complex
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest 1:30 between rounds.
** Weight ascends each round.

Sweat Class

3 rounds for max reps, 1 minute at each station:
Row for Calories
Wall balls 20/14#
Russian Kettlebell Swings 44/26#
Box Jumps with step down
Push Press 55/35#
Rest

All Classes

AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00

AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00

AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups

Happy Halloween

Strength
Back Squat
4 @ 60%
4 @ 70%
4 @ 75%
4 @ 80%

Conditioning
10 Rounds:
7 Sumo Deadlift High-pulls (95/65#)
7 Front Squats (95/65#)
7 Push Jerks (95/65#)

Sweat Class
Same WOD as above

*No PM Classes tonight

Zombie Wod

Row 800m
20 Deads 135/95#
40 Wall Balls over the Bar
31 Box Jumps
40 Pushups
20 Pullups
Row 400m

Zombies start 3:30 after the Live Bodies
If you fail to catch a warm one – 25 Burpees
If you get caught – 25 Burpees

THE LIVING:
Lisa, Dan, Chris, Ivo, Corey, Michael, Wendy, Melissa, Sarai & Mandi- (welcome!)

ZOMBIES:
Travis, Andrew M, Jake, Dallas, Rob & Rachel G

For time:
1,000m Row
Directly into:
21-15-9
OHS  (RX 95/65#  RX+ 115/80#)
KBS  (RX 53/35#  RX+ 70/53#)

Sweat:
4 Rounds of :30 on :30 off
Slam Balls
Candlesticks
DB Push Press
Bulgarian Split Squats
KBS
*Complete 4 rounds at one station before moving on

Strength
3×5 Press

Conditioning
“Annie”
50-40-30-20-10
Double-unders
Sit-ups

Sweat Class
50-40-30-20-10
Jumping Pull Ups
Sit Ups
Walking Lunges
Russian KBS
Double Unders

AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats
20 KB SDHP

Cashout
EMOM x 6
Odd:  AMRAP TTB
Even:  Rest