Saturday October 22nd, 2016

By: 0

October 22nd

Strength

Competitive
A1) Back Squat 20X1 10-10-10-10 @ 55%
A2) Lunges 4×15

Fitness
A1) Back Squat 20X1 8-8-8-8 @ 60%
A2) Lunges 4×15

Foundations
A1) Back Squat 5-5-5-5-5
A2) Lunges 5×15

Met Con
15 Minute AMRAP – Ascending Ladder of Pistol Squats & 100 Ft Shuttle Run
1 each leg/2 each leg/ 3 each leg…. etc…

Foundations – Sub Air Squats
10-15-20-25 etc…..

Monday’s WOD
October 24th

Strength

Competitive
Hang Clean 3-3-3-3-3 @ 65%

Fitness
Hang Clean 3-3-3-3-3 @ 65%

Foundations
A) Clean High Pull 3-3-3-3
B) Hang Power Clean 3-3-3

Met Con

20 Minute Partner AMRAP

5 Cleans – #80% of 1RM
10 Front Rack Stationary Lunges #135/95
15 Burpees
20 Wall Balls