S: Front Squat

Take 15-20 min to work up to a heavy 3
WOD:
Every 2 minutes for 14 minutes
100 m run
10 wall balls 20/14

Score: FS weight/ rounds completed

A) CF S-WOD

B) CF Metcon

C) E3MOM x 5 rounds (15min)

200m run

10 burpees to target 6” overhead

Strength: Back Squat & Bench Press

EMOM for 10 minutes (alternating lifts)

Share a squat bar and bench bar with 2-4 people, alternating exercises on the minutes. (Minute 1

2 back squats, minute 2 2 bench press etc…)

Workout of the day - Wednesday, October 5, 2016

Warm Up: 2x - 30 seconds each of
Squats
Push Ups
High Knees Butt Kickers


Skill: Toes to Bar + Hanging Challenge

WOD:

S: 15 min of Handstand practice: Partner up for spotting and get inverted!

Options: Headstands, Handstands against the wall, wall walk ups, pike off box, pike off the ground *bring out gymnastics mats for those who want to give freestanding a try!*
WOD:

Strength: Deadlift

5 x 3 @80% of your 1RM and then. . .

3 x max strict pull ups

 If you have 10+ strict add weight 25#/15#

 If you have >5 but <10 use bodyweight

 If you have <5 use bands

S: Press Complex - 1 strict press and 2 push press

15 minutes to get heaviest complex of the day

WOD: For time

18-14-10-8-6 *1 rope up/down w/ knee raise in between each round*

Alt DB Hang Power Snatch

Sit Ups

A) Snatch complex; Power Snatch + Snatch, E2MOM 10min (5 sets) @ 85% of 1rm Power snatch

B) 3 Power Snatch (155/105)

6 push ups

9 toes to bar

10min AMRAP

Strength: Front Squat

15-18 minutes to find a 5 RM

WOD

10 front rack lunges (in place) 135#/95#

10 supine ring rows (rings/hands MUST touch chest, no kipping allowed. Scale is ring rows)

10 wall balls 20#/14#