Friday Fright Night - Halloween Party
5:30pm Costume Contest, WOD, and catering by Salsaritas
Bring the Kids! We will have a parade to show off their costumes, games in the daycare, and snacks!
On-Ramp Starts - November 2nd
4x5 - Banded KB Goblet Squat
3x5 - warm up sets, gradually building to starting weight then:
1x5@ ending 20-rep Back Squat weight
1x5@ +20-30# from ending 20-rep Back Squat weight
2x5@ building to a new 5RM
**Athletes will complete their warm up sets gradually building in weight to where they ended their 20-rep back squat. They will then complete a set of 5 reps at their ending 20-rep weight, add approx 20-30# and complete another set of 5, then take 2 additional sets to build to a new 5RM. Recent On-Ramp grads or athletes that did not complete the 20-rep program, will complete 4 sets of 5 reps working toward a moderate to challenging 5-rep weight where form is near perfect. Athletes should record their 5RM weight for later use.
10 min AMRAP:
30 Double Unders / 60 Singles
15 Wall Balls (20/14)
NOTES: Score Time and record wall ball weight.
15/12 Cal Bike
10 GHD Sit-ups or 20 AbMat Sit-ups
1 Rope Climb or 3 Strict Pull-ups