WOD / Wednesday, October 31

When there is no more room inside for handstand push-ups and your name is Chad aka: Pumpy you don’t give a sh*t and do them on concrete against a solid wall of stucco Chad Barrile

When there is no more room inside for handstand push-ups and your name is Chad aka: Pumpy you don’t give a sh*t and do them on concrete against a solid wall of stucco Chad Barrile

Happy Halloween!  Let’s see those costumes! 

Mobility 

1:00 Lizard Pose/side

Strength/Skill

EMOM x 8:00 of: 

Odd - 3 Hang Power Cleans @ 70-75% 1RM

Even - 7 Box Jump Overs, 30”/24”

Rest, then... 

Death By Burpees over the barbell & Hang Power Cleans, 135lbs/95lbs.  Perform 1 Burpee + 1 Hang Power Clean the first minute, 2 Burpees + 2 Hang Power Cleans the second minute, 3 Burpees + 3 Hang Power Cleans the third minute, etc until you fail.

Beach Muscles 

3 sets of: 

12 Good Mornings 

10 DB Curls 

1:00 Flutter Kicks 

Competitors 

1. Strength/Skill

2. WOD 

165lbs/115lbs

3. Gymnastics 

Every 2:30 x 5 sets: 

3 Complexes of 1 Ring Muscle-up + 3 Ring Dips without coming off of the rings 

4. Core 

50 Strict T2B *Every time you break perform a 20 sec L-sit on rings 

Endurance (10:00am) 

Every 8:00 x 4 sets of: 

80 Double-unders 

600m Run

400m Row

20 Calorie Ski  

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CFLV Weightlifting

1. No hook, no feet Clean + Power Jerk (80%-85%/1+1) x 5

2. Behind the Neck Jerk

Work up to a 5RM (RPE 9) then do 90% of that 5RM for 5 Reps x 2 Sets

3. Snatch Pull with Pause at Knee (95%/3) x 5

4A. Banded Tricep Pull Downs

12-15 Reps x 3 Sets

4B. Hanging Knee Raises

10 Reps x 3 Sets

Rocco Di Jerlando