Friday Oct 7th, 2016

By: 0

WOD

October 7th

Strength

Competitive
A1) Back Squat 20X1 8-8-8-8 @ 60%
A2) Box Step-Up 4×8

Fitness
A1) Back Squat 20X1 6-6-6-6 @ 65%
A2) Box Step-Up 4×8

Foundations
A1) Back Squat 5-5-5-5-5
A2 )Box Step-Up 4×8

Met Con
3 Rounds For Time
12 Thrusters #95/65
12 Burpees Over The Bar
12 Hang Power Cleans #95/65

Tomorrow’s WOD
October 8th
Strength
Competitive
Split Jerk 3-3-3-3-3-3 @ 70%
Fitness
Push Jerk 2-2-2-2-2-2 @ 75%
Foundations
Push Press 3-3-3-3-3-3

Met Con
For Time Complete:

Competitive
Row 1000m
30 C2B Pull-ups
20 Strict HSPU
15 Front Squat #185/130
20 HSPU
30 Pull-ups
Row 1000m

Fitness
Row 1000m
30 Pull-ups
12 HSPU
15 Front Squat #155/110
12 HSPU
30 Pull-ups
Row 1000m

Foundations
Row 1000m
30 Jumping Pull-ups
25 Push-ups
15 Front Squat #115/80
25 Push-ups
30 Jumping Pull-ups
Row 1000m