Saturday October 1st, 2016

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WOD
October 1st

Strength

Competitive
A1) Overhead Squat 20X1 8-8-8-8 @ 60%
A2) Toes to Bar 3xME

Fitness
A1) Overhead Squat 20X1 6-6-6-6 @ 65%
A2) Knees to Elbows 3xME

Foundations
A1) Front Squat 5-5-5-5-5
A2) Knees to Elbows 3xME

Met Con

16 Minute EMOM
Even minutes – 12/10/8 Burpees
Odd minutes – 5 Power Cleans
(use the heaviest weight you believe you can successfully handle. Competitive do TnG)


Monday’s WOD

October 3rd

Strength

Competitive
Front Squat 8-8-8-8 @60%
Lunges 4×10 (per leg)

Fitness
Front Squat 6-6-6-6 @ 65%
Lunges 4×10 (per leg)

Foundations
Front Squat 5-5-5-5-5
Lunges 5×10 (per leg)

Met Con – Fran

For Time Complete:
21-15-9 Of:
Thrusters #95/65
Pull-ups

*10 Minute time cap. Pick weights and pull-up modification to reflect this
* There will be a portion of the class dedicated to mobility. Specifically shoulders and hips”