Happy Halloween

10 hspu
31 kb swings 53/35
10 front squat 95/65
31 push ups (hr)
10 kb clean and jerk 53/35
31 air squats
10 power cleans 95/65
31 double unders

2 Rounds
2min AMRAP max s2o 115/75 adv 135/95
rest 1min
2min AMRAP max sdlhp 115/75 adv 135/95
rest 1min
2min AMRAP max sit-up
rest 1min
2min max c2b pull-ups adv bar muscle-ups 
rest 3min

Skill: front squat hold for 2 (8 cylces)

Block Strength: 5/4/3/2/1/1/1 squat clean and jerk

Endurance: run 2k

3 rounds
12 squat snatch 95/65 adv 135/95

12 T2R

Run 800m

3 rounds 

12 hang clean 95/65 adv 135/95

12 box jump 24/20

Skill: Snatch

Block Strength 

3×3 deadlift

3×10 good mournings

5×5 ring lowers

Endurance: run 250m rest 1min (5 rounds)

OCT Qualifier 1
WOD 1 – AMRAP 14

10 hand-release bar-over burpees 
15 hand-release deadlifts (165#/110#) 
20 wallballs (10′ target for M and F)

Skill: 3/3/3/3/3/3 Power clean (all reps are touch and go)

Block Strength 

3×3 Strict press 80%

5×5 Weighted pull-ups

5×5 Weighted dips

Endurance: Tabata Row rest 2min (2 rounds)

Weekend WOD

Here it is, 2014 OCT Qualifier 2
AMRAP 8
20 overhead squats (95/65)
20 pull-ups
20 overhead squats (135/95)
20 chest-to-bar pull-ups
20 overhead squats (165/105)
20 muscle-ups
Max overhead squats (185/115)

Or

Run 500m 

20 ohs 95/65

20 pull-ups

20 ohs 95/65

20 sit-ups 

20 ohs 95/65

20 wall ball shots 20/16

Run 500m

AMRAP 

200 foot bear crawl

Row (for calories)

Front rack hold

KB Swings 

Plank hold

Sled drag

*Today is a team wod and will include but not limited to the following movements*

Block Strength

3×3 Back Squat 80%

3×10 Pistols

3×10 Front rack lunge

21/15/9
Power snatch 115/75
Ring Dip

Advanced WOD
9/7/5
Squat snatch 135/95
Muscle-ups

Skill: Squat Snatch

Block Strength

3×3 Power clean

3×5 Clean grip high pull

10×1 Squat clean and Jerk

Endurance: Run 1k rest 2min (2 rounds)

7x2min AMRAP
11 Pull-ups
11 Box jump overs
11 Push-ups (hr)
11 DB sit-ups
11 Walking lunge steps
Sprint

*Rest 1min between sets

Skill: 10/8/6/4/2 Push Jerk

Block Strength: 2/2/2/2/2/2 Snatch balance

Endurance: Row 5k

3 Rounds
15 Deadlift 225/145
50 Double-unders
Run 400m

Block Strength 

Strict Press 3×3

5×5 Chin-ups

3×5 Muscle up (scale muscle up practice)