10/28 - 11/2

Monday:

 WOD:
#Hazelstrong
For time with a partner: 
1600m row or 1200 m run
120/80 cal bike or 170/115 cal row (if you run) 
80 Box jump overs 24/20
120/80 cal bike or 170/115 cal row (if you run) 
1600m row or 1200 m

OR

For time:
1600m row or 1200 m run
120/80 cal bike or 170/115 cal row (if you run) 
20 BMU
80 DB Step overs 53/35
20 BMU 
120/80 cal bike or 170/115 cal row (if you run)
1600m row or 1200 m run

*One person working at a time. Split work as even as possible. 

We are doing this WOD for Hazel Crowfoot and other children battling leukemia and other cancers. The primary chemotherapy drug for juvenile cancer, Vincristine, is in short supply nationwide. Please sign this White House petition For the federal government to take action To ensure an ongoing supply:

https://petitions.whitehouse.gov/petition/call-our-government-step-and-do-something-about-vincristine-shortage

Tuesday
Strength:
Snatch ladder
EMOM- similar to the deadlift ladder. You can try more than one time in the min but if you are not successful in making the rep then you are done. 

Female
55-65-75-85-95-105-115-125-135-145
Male
95-110-125-140-155-170-185-200-215-230

WOD:

75 power snatches for time 95/65
25-20-15-10-5 TTB everytime you break. After 5 breaks, no TTB penalty. Just get as many snatches as you can. 
Scale: Leg raises to the rig or knee raises 
*25 min time cap. There is some strategy to this workout.

Wednesday
Strength:
5x3 Curtis P’s (power clean, lunge, lunge, push press)
-Increase weight each set 

Madison’s birthday WOD
26 min AMRAP
10 Pull-ups
30 Burpees
19 Power cleans 95/65
93 double unders 

Thursday: 
Happy Halloween!!!

WOD:
31 lateral Pumpkin jumps 
31 Pumpkin presses 
31 Goblin squats 
31 Pumpkin smashes 
31 Headless OH lunges 
31 Pumpkin Russian twist (over and back=1) 
*All used with a med ball or wall ball 20/15 or 20/14
Then mobility:
5 min foam rolling 
5 min lacrosse ball
5 min barbell mashing 

Friday: 
 20.4

Saturday:
"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 air squats 

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