909 Gym

Work 5 Sets 8/side Half Kneeling Arnold Press with band row hold WOD For Time 30/20 Cal Row or AB 30 HR Push-ups 25/16 Cal 25 HRPU 20/12 Cal 20 HRPU 15/8 Cal 15 HRPU 10/4 Cal 10 HRPU 18 mins Finisher/Core 3 Sets Glute Bridge Kick Out x8/side

Work 5 sets 8/side Single Leg Deadlift (KBs or DBs) Increasing WOD AMRAP 4 mins x4 10 Ring Dips 12 Wallballs 20/14# 15 KBS 24/16kg Rest 2 mins

Work 5 Sets A1) 200’ Bear Hug Sandbag Carry A2) 10 Tempo Push-ups (32×1) 3 sec down 2 sec hold WOD 21-15-9 Box Jump Overs 24”/20” Thrusters 115/80# DU x2 (42-30-18) Cap: 15 mins Finisher/Core 3 Sets 10/side Side Plank Rotations (add weight if you can)

Work Pause Back Squats 5×3 @65% Hold 2sec WOD 3 Rounds 20 Burpees to target 30 Wallballs 20/14# 40 Single DB Hang Clean and Jerk 50/35# Cap:25 mins

Work 8 sets 30sec on 30sec off Plank hold and Lateral Jumps WOD Team of 2 60 T2B 80 DB Snatch 50/35# 100 Box Jump Overs 24/20” 80 DB Snatch 60 T2B Cap: 30 mins

Work KB Front Rack Back Lunges Front foot elevated on plates 4×5/side Increasing WOD For time: 20 Power Cleans 155/105# 10 Rope Climbs Cap:12 mins Finisher/Core 3 Sets 100’ Double KB OH walk 10 T2B Rest as needed

Work Push-Press 4×4 @80% WOD AMRAP 5 mins x3 30 Plate GTOH 45/35# 100’ Bear hug Plate Lunges Max HSPU Rest 1:30

HAPPY HALLOWEEN Work Sumo Deadlift 3×3 Increasing (2-3 Warm-up sets) WOD 4 Rounds 100’ KB Farmer Carry 32/24kg 20 Wallballs 20/14# 20 Pull-ups Rest 1:30   Cap: 25 mins

Work Bench Press 3×10 (Use same weight for 3 sets) WOD AMRAP 7 mins 20 DB Push-Press 50/35# 40 DU Finisher/Core 4 Sets KB Gorilla Bent over Row x8/side Increasing

Work Front Squat 4×3 increasing (Tempo 32×1) (down in 3 sec hold 2 sec) WOD Team of 2 4 Rounds 20 Squat Cleans 115/75# 800m Row Cap 20 mins Or Individual 4 Rounds 10 Squat Cleans 115/75# 400m Row Cap: 15 mins Finisher/Core 60 Deadbug not for time