October 17, 2016

By October 16, 2016 wod No Comments

Workout of the Day
Back Squat
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
5x 65%
5x 75%
5+ 85%
then
Bench
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
5x 65%
5x 75%
5+ 85%
then
For Time (12 MIN CAP)
10-9-8-7-6-5-4-3-2-1
OHS 115/85#
Burpees Over the Bar

Bootcamp
Warm up:
2 rounds
10 each – leg swings side/side – front /back
6 each leg cossack squats
6 each SL DB RDLs
45 sec plank

Hang Clean Practice
5 min movement of drills at light to no weight

Strength
1a. 3×10 – Sumo Deadlift
1b. 3x 10 each- Single Leg Glute Bridges
Rest 90 sec between supersets

WOD
8 min emom #1 –
1. 40 sec row – max calories
2. 20 v-ups
** Rest 2 Minutes
8 min emom #2 –
1. 30 sec max goblet Squats
2. 200m run – Rest 2 min between EMOMs

– score = total reps for minute one of each station

Post your scores to the Whiteboard.

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