
Saturday October 15th, 2016
WOD
October 15th
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
B) Hang Power Clean 3-3-3
Met Con
Competitive
10 Muscle-Ups
15 Thrusters #135/95
30 Cals AD
Fitness
20 C2B Pull-ups
20 Ring Dips
15 Thrusters #115/80
30 Cals AD
Foundations
2 Rounds:
15 Ring Rows
15 Box Dips
10 Thrusters #95/65
12/10 Cals AD
Monday’s WOD
October 17th
Barbara
Competitive
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Fitness
Five rounds, each for time of:
15 Pull-ups
25 Push-ups
35 Sit-ups
40 Squats
Foundations
Five rounds, each for time of:
10 Ring Rows
20 Push-ups
30 Sit-ups
40 Squats
*Rest precisely three minutes between each round.
* 40 Minute Time Cap”
2016 10 14