WOD:
For Time:
1000m Row
10x SB Bag Get-ups
15x DB Push-press (50/35)
30x Sit-ups
50cal Echo Bike
10x SB Bag Get-ups
15x DB Push-press (50/35)
30x Sit-ups
100x Double Unders
10x SB Bag Get-ups
15x DB Push-press (50/35)
30x Sit-ups

WOD:
4 ROUNDS FOR TIME
L3:
9 Bar Muscle Ups
15 Deadlift (185/135)
400m Run

Strength:
FRONT SQUAT
3 x 10 @ 65%

WOD:
L3:
1-2…9-10
Wallball Sit-ups (20/14)
Box Jumps
Push-ups

L2:
1-2…9-10
Wallball Sit-ups (20/14)
Box Jumps
Push-ups

L1:
2-4…8-10
Wallball Sit-ups (14/10)
Box Jumps
Push-ups

HALLOWEEN HAVOC THROWDOWN
WOD 1:
5 rounds for time of:
250-m run
1 clean
Women: 85 | 105 | 125 | 145 | 165 lb.
Men: 195 | 215 | 235 | 255 | 275 lb.
*Team of 2 both athletes run and clean, cannot start the run until both athletes successfully clean

WOD 2:
6-10-14 reps of:
Deadlifts, 225 | 365 lb.
Handstand push-ups
Time cap: 7 min.
*Team of 2. Reps are total for the team, alternate as you choose

WOD 3:
For time:
600-m row
45 chest-to-bar pull-ups
30-ft. back-rack walking lunge
30-ft. front-rack walking lunge
30-ft. overhead walking lunge
95 | 135 lb
*Team of 2, both athletes must complete entire workout and may start at the same time

Strength:
Tabata Echo Bike
Tabata Flutter kicks

WOD:
FOR TIME
L3:
Row 2km
3 Rounds
15 Ring dips
15 T2B

L2:
Row 2km
3 Rounds
15 Banded Ring dips
15 K2E

L1:
Row 1.5km
3 Rounds
15 Push-ups
10 Candelsticks

Strength:
Clean
2-2-2

WOD:
AMRAP X 15
L3:
8-10-12-14 and so on...
Alt Pistols
Sit-Ups
*100m run after each full round

L2:
8-10-12-14 and so on...
Assisted Alt Pistols
Sit-Ups
*100m run after each full round

L1:
8-10-12-14 and so on...
Air Squats
Sit-Ups
*100m run after each full round

Strength:
Bench Press
5x5 @ 75%

WOD:
4 SETS AMRAP x 3 MINUTES
L3:
2 Sumo Deadlift (115/80)
2 Bar Facing Burpees
2 Box Jumps (24/20)
-Rest 1:00 b/t Sets-

L2:
2 Sumo Deadlift (95/65)
2 Bar Facing Burpees
2 Box Jumps (20/20)
-Rest 1:00 b/t Sets-

L1:
2 Sumo Deadlift (75/45)
2 Bar Facing Burpees
2 Box Jumps (24/20)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

Strength:
Front Squat
5x5 @ 75%

WOD:
EMOM X 12
L3:
MIN 1: 20 Wall Balls (20/14)
MIN 2: 15/12 Cal Row
MIN 3: Rest

L2:
MIN 1: 15 Wall Balls (20/14)
MIN 2: 12/10 Cal Row
MIN 3: Rest

L1:
MIN 1: 10 Wall Balls (14/10)
MIN 2: 10/8 Cal Row
MIN 3: Rest

WOD:
FOR TIME
L3:
1 Mile Run Immediately Into...
3 ROUNDS
20 Renegade Rows (50/35)
30 Alt V Ups
50 Double Unders
Immediately Into...
1 Mile Run

L2:
800m Run
Immediately Into...
3 ROUNDS
20 Renegade Rows (35/20)
30 Alt V Ups
40 Double Unders
Immediately Into...
800m Run

L1:
400m Run
Immediately Into...
3 ROUNDS
20 Kneeling Renegade Rows (20/15)
30 Leg Lifts
50 Single Unders
Immediately Into...
400m Run

WOD:
PARTNER WOD
In Teams of Two:
100 Wall Balls (20/14)
80 Russian KB Swings (53/35)
60 Cal Row
400m Run
60 Cal Row
80 Russian KB Swings
100 Wall Balls