Coach RobFRUITBAT
3 AMRAPS - Rest 2:00 between rounds
AMRAP #1 - 2:00, AMRAP #2 - 3:00, AMRAP #3 - 4:00
10 Push-ups
40 Lateral Bar Hops
10 Pull-ups
10 Ring Dips
STRENGTH
On the :30s X 10 - 2 Deadlifts
Sets 1-2, at 0:00 and 0:30 - 63% of 1RM
Sets 3-4, at 1:00 and 1:30 - 66%
Sets 5-6, at 2:00 and 2:30 - 69%
Sets 7-8, at 3:00 and 3:30 - 72%
Sets 9-10, at 4:00 and 4:30 - 75%
PUMPKIN PIE 50 Power Snatches (95/65) 100’ Overhead Walking Lunge (95/65) Strength Squats
PEANUT BUTTER PIE Partner 5000m Run Relay Individual Option: 10x200m Run -Rest 1:00 between sets- Alternate WOD JUMBLE BERRY PIE - 18 min AMRAP 25 Air Squats 20 AbMAt or 15 GHD Sit-ups 25 Air Squats 2
LEMON MERINGUE PIE 25’ Handstand Walk 15 Squat Cleans (135/95) 25’ Handstand Walk 20 Chest to Bar Pull Ups -at 4 minutes- 25’ Handstand Walk 10 Squat Cleans (185/125) 25’ Handstand Walk 20 Chest to Ba