UPPER PULL/UPPER PRESS

A) Strength:

1a) Close Grip Chin-up Clusters: 4 x 2.2.2 (10s). Rest 90s.
– Rest 10s between set of 2.
– Adv: Use added weight
– Int. Bodyweight
– Beg: Partner Assisted.
*All sets should be challenging

1b) Single Arm DB Neutral Grip Push Press: 4 x 5 ea. Rest 90s.
– Work up to a challenging weight

B) WOD:

For time: (16:00 Cap)

40-30-20-10
Air Squats
20-15-10-5
Barbell Rows (Rx = 115/75, S = 95/65)
4-3-2-1
Wall Climbs (S = Half Wall Climb

Rx+ = 135/95 & Strict HSPU in place of Wall Climbs

– OR –

For Time: (16:00 Cap)

21-15-9
Air Squats
Russian KBS (53/35)
Box Push-ups

C) Extra Credit: 

3 Rounds of:
10 Elbows out tricep extensions
15 Banded face-pulls
16 1-Arm KB Squat (8 each)
*Rest as needed between sets.

HAPPY HALLOWEEN

A) Strength/Skill:

8 Minutes of WOD Preparation:
3 Power Cleans (adding weight to Metcon weight)
3 Front Squats
3 Bar Facing Burpees
21 Double Unders or Attempts
*Rest as needed between sets.

B) WOD: (35:00 Cap)

"Monster Mash"
With a partner for time:
60 Power Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55))
600 Meter Run*
60 Front Squats
600 Meter Run
200 Double Unders (S = 1x Single Unders)
120 Burpees
600 Meter Run
60 Toes to Bar (S = Hanging Knee Raises)
600 Meter Run
60 Shoulder to Overhead

*One athlete runs at a time. Relay style. 

C) Extra Credit:

Complete 5:00 of "cooldown work" ie. bike, run or rower at a moderate pace.
Then,
Complete 5:00 of Tissue Work/Static Stretching
Or Complete Extra Credit Work from Monday if you missed.

ZERCHER SQUAT

A) Strength/Skill:

1) Zercher Squat: 3RM. Rest 2-3:00.
– 5-6 sets progressively adding weight each set.
– Beginner: Perform sets of 5 adding weight if form permits.
2) Warm-up Deadlifts and Wall Ball Shots 

B) WOD:

"Dead Ball V2"
AMRAP 10:
10 Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
20 Wall Ball Shots (20/14)

C) Extra Credit: 

3 Rounds of:
10 KB Rows each
15 Banded Resisted Russian Swings
20 Hollow Rocks
*Rest as needed between sets

SATURDAY PARTNER WOD

A) Warm Up/Mobility:

Partner up and grab a barbell. Complete:
AMRAP 10:
100 Meter Run
5 Power Cleans
10 Air Squats
10 Banded Pull-aparts
*One athlete completes a full round. While one athlete rests they will foam roll their quads, IT Bands, Lats, Hamstrings 

B) WOD:

With a partner with one athlete completing a full round a time:
AMRAP 10:
5 Power Clean* (Rx = 115/75, S = 95/65, 75/55, 65/45)
10 Air Squats
15 Sit-ups

Rest 2:00

AMRAP 10:
5 Power Cleans
5 Burpees
100 Meter Run

Rest 2:00

AMRAP 10:
200 Meter Run

Rx+ = (135/95)

*Scaling: Deadlifts in place of Power Cleans

C) Extra Credit: 

3 Rounds of:
15 Empty Barbell Curls
30 Banded Pushdowns
15 Side Plank Crunch each (or side plank)
*Rest as needed between sets.

SPEED FRONT SQUAT

A) Strength/Skill:

1) Speed Front Squat: 9 x 2 @75%, every 60s.

2) Warm-up/Set-up pull-ups/thrusters performing work as a superset: 2-3 sets x 3-5 reps. Rest as needed.

B) WOD:

"Jack & Fran"

3 RFT: (12:00 Cap)

250 Meter Row

15 Thrusters* (Rx = 75/55, S = 45/35,) 

15 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)

*Rx+ = 95/65 & C2B Pull-ups

-If necessary, sub 250m Row with a 200m Run

C) Extra Credit:

3 Options:

Sledpull Powerwalk: 4 x 40 meters @ heavy. Rest 60s.

– Barbell RDL: 4 x 6-8. Rest 90s.
Work up to a challenging load.

– Banded Ab Pulldown & Banded Pull-Throughs: Accumulate 75-100 reps of each.
*Rest as needed between sets.

ROPE CLIMBS/HANDSTAND PUSH-UPS

A) Strength/Skill:

1a) Rope Climb x 8:00

1b) HSPU or Handstand Hold x 8:00

*Rest as needed between sets.

*Adv: Legless (or legs) Rope Climb Volume Accumulate of 5-10 reps/Strict HSPU Volume Accumulate of 20-25 reps

B) WOD:

With a partner and a running clock:

0:00-6:00 AMRAP:

10 Box Jumps w. step down (24/20) (S = lower box, Alternating Step-ups)

10 Wall Ball Shots (20/14)

8:00-14:00 AMRAP:

10 Front Rack Reverse Lunges Total (75/55) 

10 Power Snatch (S = Russian Swings/Goblet Squats)

16:00-22:00 AMRAP:

10 Box Jumps w. step down (24/20)

10 Wallballs (20/14)

*One athlete completes a full round at a time.

*Score = total rounds of entire workout

C) Extra Credit:

Complete 5:00 of "cooldown work" ie. bike, run or rower at a moderate pace.

– Then –

Complete 5:00 of Tissue Work/Static Stretching. Pick 2-3 "problem areas" and spend some time on them. 

"BULLETPROOF"

A) Strength:

1a) DB Neutral Grip Bench Press (5 x 5), up to a heavy set. Rest 60s.
1b) Barbell Rows (5 x 6), up to a heavy set. Pause at top for 1 count. Rest 60s.

B) WOD:

"Bulletproof"
For time:
50 Push-ups
40 Toes to Bar (S = Hanging Knee Raises)
30 Alternating Pistols (S = Box Pistols, Walking Weighted Lunges)
20 Shoulder to Overhead (Rx = 155/105, S = 135/95, 115/75)
10 Bar Muscle-ups (S = 25 Matador Dips/10 Pull-ups, 30 Ring Rows)

Alternative WOD:

For time: (16:00 Cap)
60 Walking Lunges (BW)
50 Abmat Sit-ups
40 Box Push-ups
30 Push Press (95/65)
20 Ring Rows

C Extra Credit:

3 Rounds of:
12 KB Hammer Curls
12 KB Tricep Extensions
20s Banded Palloff Iso Hold, each side
*Rest as needed between sets.

3 GIANT SET ROUNDS & AN AMRAP

A) Strength:

3 Rounds of:

1a) Goblet Box Squat x 8-10. Rest 30s.
*Same technique as regular box squat, ie. sit back on the box on each rep.

1b) Banded Face pulls x 20-25. Rest 30s.

1c) Partner Specials x 20s Max Reps. Rest 30s.

*All 3 Movements are done as a "giant set" where you go from 1a to 1b to 1c resting 30 seconds between movements. 

B) WOD:

AMRAP 21:

15 American KBS (53/35)

30 Double Unders (S = DU attempts, 30 Singles)

Run 400 Meters

Rest 60s.

C) Extra Credit:

Accumulate:

3:00 of Glute Marching

POWER SNATCH + OVERHEAD SQUAT

A) Strength:

Power Snatch + Overhead Squat: Work up to a heavy 2 + 2

– Rest 1:30-2:00

– Adv: Work up to a max

– Intermediate: Pick one weight and hit 5-6 sets with it.

– Beginner Technique Work or Snatch Grip Deadlifts (5 x 4). Rest 2:00

B) WOD:

“3”

For time: (10:00 Cap)

30 Power Snatch (Rx = 115/75, S = 95/65, 75/55, 65/35)

30 Overhead Squats 

30 Thrusters 

Alternate Option:

For time: (10:00 Cap)

30 Deadlifts (95/65)

30 Front Squats 

30 Push Press 

C) Extra Credit

Accumulate 100 Banded Pull-throughs or 100 Banded Leg Curls each

BARBELLS FOR BOOBS

https://www.barbellsforboobs.org

We will be running heats every 30 minutes starting at 8:00 am, with the last heat starting at 10:30 am. ZenPlanner has been updated so please reserve your heat time if you have not done so already. If you did not order a pink shirt with us as part of our fundraiser, please do your best to wear pink to show your support! We look forward to a great day for a great cause!

WOD:

"GRACE"

FOR TIME:

30 CLEAN & JERKS (135/95)

– OR –

HEAVY "GRACE"

30 CLEAN & JERKS (185/135)

https://www.barbellsforboobs.org