WOD 101417 SATURDAY
For time 200m RUN 20 WALL BALL 400m RUN 30 WALL BALL 800m RUN 40 WALL BALL 800m RUN 30 WALL BALL 400m RUN 20 WALL BALL 200m RUN (20/14)(14/10) POST WOD COOL DOWN 3 ROUNDS FOR QUALITY :30 COUCH STRETCH (R/L) 10 SQUAT THERAPY
WOD 101317 FRIDAY
STRENGTH EMOM 10 3 DEADLIFT *ASCENDING WEIGHT EVERY MINUTE* OPEN 11.2 RETEST AMRAP 15 9 DEADLIFT (155/105)(135/95)(115/75) 12 PUSH UP 15 BOX JUMP (24/20)
WOD 101217 THURSDAY
WOD 5 ROUNDS ON 2:00 CLOCK ACCUMULATE :30 L SIT MAX CAL ROW 2:00 REST BETWEEN ROUNDS Rx+: Rings Rx: Parallettes F: Knee Tuck Holds ACCESSORY 3 ROUNDS 20 ALT. DB STRICT PRESS 20 BENT DB ROW
WOD 101117 WEDNESDAY
AMRAP 20 IN TEAMS OF 2: 10 KB SWING (53/35)(35/25)(25/15) 10 PULL UP/JUMP PULL UP 10 PUSH PRESS (135/95)(115/75)(95/65) 10 TTB/K2W 10 FRONT SQUAT (135/95)(115/75)(95/65) *ONE PERSON WORKING AT A TIME* CASH OUT 6 ROUNDS I go, you go Partner 1: 100m Run Partner 2: low plank hold
WOD 101017 TUESDAY
Tonight is Brittany’s mobility seminar at 7pm, don’t miss it! STRENGTH POWER SNATCH 3-3-3-3-3 RX+ AMRAP 12 15 GHD 5 RING MUSCLE UP RX 15 WEIGHT AB MAT (45/25) 3 RING MUSCLE UP Fitness 15 WEIGHT AB MAT (35/15) 5 MUSCLE UP TRANSITION