Thursday September 29th, 2016

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WOD

September 29th
Strength
Competitive
A1) Push Press 8-8-8-8 @ 60%
A2) Pull-ups 3xME
Fitness
A1) Push Press 6-6-6-6 @ 65%
A2) Pull-ups 3xME
Foundations
A1) Push Press 5-5-5-5-5
A2) Ring Row 3xME

Met Con

Competitive
3 Rope Climbs
5 Muscle-Ups
30 Air Squats
2 Rope Climbs
5 Muscle-Ups
30 Air Squats
1 Rope Climb
5 Muscle-Ups
30 Air Squats

Fitness
3 Rope Climbs
15 C2B Pull-ups
15 Ring Dips
30 Air Squats
2 Rope Climbs
10 C2B Pull-ups
10 Ring Dips
20 Air Squats
1 Rope Climb
5 C2B Pull-ups
5 Ring Dips
10 Air Squats

Foundations
15 Knee Raises
15 Jumping Pull-ups
15 Push-ups
30 Air Squats
10 Knee Raises
10 Jumping Pull-ups
10 Push-ups
20 Air Squats
5 Knee Raises
10 Jumping Pull-ups
10 Push-ups
10 Air Squats


Tomorrow’s WOD
September 30th
Strength

Competitive
A1) Sumo Deadlift 20X1 8-8-8-8 @55%
A2) Bulgarian Split Squat 30X1 4×8

Fitness
A1) Sumo Deadlift 20X1 6-6-6-6 @ 60%
A2) Bulgarian Split Squat 30X1 4×8

Foundations
A1) Sumo Deadlift 5-5-5-5-5
A2) Bulgarian Split Squat 30X1 4×8

Met Con – 5 Rounds of 100 foot Prowler push followed by 1 minute max effort set of push-ups.

Newmarket = BW
Aurora = Half BW