Tuesday, October 2, 2018

1
Oct

Tuesday, October 2, 2018

CROSSFIT

Skill

Review the Stations

**Give enough time for everyone to select weights**
*Partner up and rotate through the 3 stations within the 3-mins…*

Strength

4 Rounds – 3 Min/Round

(challenging #) Strict Ring Rows (2121 Tempo)
10 Front Rack Back Step Lunges (5/Leg)
10 Romanian Deadlift

**Pick your weight–Quality Movement**

WOD

For Time: (15 Min Cap)

40-30-20-10

Bike or Row Cals
Russian Kettlebell Swings

**Between Each Rep Round: 5 SandBag Over the Shoulder; 15 Total OTS)**

L1: R&W/White, 120/80
L2: White/Yellow, 100/80
L3: Yellow/Blue, 80/40
L4: Blue/Red, 10 Slam-balls (Pick Weight)

 

BOOTCAMP

Skill

Wall Walks

Accumulate 5-8 wall walks holding :10-:20 seconds or accumulate 8-10 pike holds for :10-:20

WOD

4 Rounds – 5 Min Per Round/2 Min Rest

20 Dumbbell Push Press
20 Sit-Ups
20 Double Dumbbell Snatch
Max Effort – Double Front Squats (in remaining time)

 

 

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