WoDs week 10/30/2017

Monday:
8 Rounds
Row 20 Cals
10 55# DB Power Cleans
10 Burpees
Rest 1 Minute in between rounds

Evening:
Strength/Skill:
(1) Ring/Bar Dips (Weighted/Strict/Toe Assisted)
2-2-1-1-1
(2) Dip Pulses
2x10
Met-Con:
15-12-9-12-15
(1) Deadlifts (180/255lbs.)
(2) DB Shoulder to Overhead (35/50lbs.)
* 12 minute time cap

Tuesday:
50 70# Goblet Squats
then
13 Rounds
12 Squat Cleans 115#
6 OTB Burpees
Cash-Out
50 70# Goblet Squats

Evening:
Halloween
For every Trick or Treater do 2 155# Hang Power Cleans (Reps will queue up and then be performed during down time)

Wedndesday:
Fasted 3 mile morning hike

EMOM:
6x6 RDL
6x6 Backsquat
4x10 EarthQuake Bar Press
4x10 Bendhind the Neck Z Press
4x12 Dips
10 Per side TGU

Evening:
Jamerson

Thursday:
3x6 Tempo Backsquat 6 seconds down, 3 Seconds up
3x5 Pause Front Squats 5 second pause
DB Squat Snatch, Split Squat, OHS
4x5 Strict Press
4x5 Push Press

Evening:
Jamerson

Friday:
Hiking

Saturday:
8 Rounds total, 4 each, You Go, I Go
A: 6 155# Front Squats, Row 18 calories
B: 10 55# DB Power Cleans, Row 18 calories