“The two most important days in your life are the day you are born and the day you find out why.” — Mark Twain

WEDNESDAY, 31OCTOBER2018 - HALLOWEEN

Wave 2/Week 9/Day 2 


CONDITIONING - 10 Rounds or 10 Minutes - Whichever comes First 

60 Foot Hill Sprint

5 Burpees


BUILD - You Have a STRICT 12 Minutes to work up to 90% of Your 1RM Strict LOG, AXLE or CIRCUS DUMBBELL Overhead Press. Once you are there, Drop Back your Weight and begin your rounds. Use low reps, this is 1RM practice, not a warm-up. 


STRENGTH - 18 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase.)

Round 1

8 Corner Barbell Rows (Grenade or Block Grips)

As Many Overhead Presses as possible @ 85% of Your 1RM (Goal 4+)

3 Barbell Crawls

3 Tire Flips/Jumps (Flip Tire, Jump in/Jump Out - Back to Flipping)

Round 2

8 Corner Barbell Rows (Grenade or Block Grips)

As Many Overhead Presses as possible @ 80% of Your 1RM (Goal 5+)

3 Barbell Crawls

3 Tire Flips/Jumps

Round 3

8 Corner Barbell Rows (Grenade or Block Grips)

As Many Overhead Presses as possible @ 75% of Your 1RM (Goal 9+)

3 Barbell Crawls

3 Tire Flips/Jumps


ASSISTANCE FINISHER - (Light-ish…20 Should Be A struggle)

20 Pin Presses From EYE LEVEL 

20 Lying Rear Delt Raises 

300 Foot Crucifix Walk (Holding Plates out to the Sides)

15 Pin Presses From EYE LEVEL 

15 Lying Rear Delt Raises 

200 Foot Crucifix Walk (Holding Plates out to the Sides)

10 Pin Presses From EYE LEVEL 

10 Lying Rear Delt Raises 

100 Foot Crucifix Walk (Holding Plates out to the Sides)

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