Wednesday Oct 5th, 2016

By: 0

WOD

October 5th

Strength

Competitive
A1) Deadlift 20X1 6-6-6-6 @ 65%
A2) Russian KB Swing 2×20

Fitness
A1) Deadlift 20X1 5-5-5-5-5 @ 70%
A2) Russian KB Swing 2×20

Foundations
A1) Deadlift 3-3-3-3-3
A2) Russian KB Swing 2×20

Met Con
5 Minute AMRAP
5 T2B
10 Push-Ups
Rest 2 Minutes
5 Minute AMRAP
5 Burpees
10 Unborken Wall Balls #20/14

Score = Total Reps from both AMRAP’s

Tomorrow’s WOD

October 6th
Strength

Competitive
A1) Close Grip Bench 20X1 8-8-8-8 @ 55%
A2) DB Row 3xME

Fitness
A1) Close Grip Bench 20X1 6-6-6-6 @ 60%
A2) DB Row 3xME

Foundations
A1) Close Grip Bench 5-5-5-5-5
A2) DB Row 3xME

Met Con
Cindy – 20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*Check back to Dec 26th