Wednesday Oct 19th, 2016
WOD
October 19th
Strength
Competitive
A1) Deadlift 20X1 5-5-5-5-5 @70%
A2) Russian KB Swing 3×20
Fitness
A1) Deadlift 20X1 4-4-4-4-4 @75%
A2) Russian KB Swing 3×20
Foundations
A1) Deadlift 3-3-3-3-3
A2) Russian KB Swing 3×20
Met Con
12 Minute AMRAP Of:
10 Toes To Bar/ Knee Raises
30 Double Unders/60 Single Skips/15 Double under attempts
10 KB Swings #2/1.5 Pood
Tomorrow’s WOD
October 20th
Strength
Competitive
A1) Bench 20X1 8-8-8-8 @ 60%
A2) DB Overhead Press 4×8
Fitness
A1) Bench 20X1 6-6-6-6 @ 65%
A2) DB Overhead Press 4×8
Foundations
A1) Bench 5-5-5-5-5
A2) DB Overhead Press 4×8
Met Con
5 Rounds For Time:
Competitive
10 Ring Dips
10 Burpees
5 Box Jumps #30/24
Fitness
10 Box Dips
10 Burpees
8 Box Jumps #24/20
Foundations
10 Push-ups
10 Burpees
10 Box Jumps #20/16
2016 10 18
