Don't let the smile fool you. Jess is about to beast Fight Gone Bad.
Strength: Deadlift 3×3
Metcon – 4 Rounds For Time:
250m Row
10 Pistols
10 Ring Pushups
EC: 3×10 Hanging Leg Raises
Saturday 10/1 WOD:
Metcon – Partner WOD
15 Minute AMRAP:
2 Laps Wheelbarrow Walk
16 Thrusters (115/75)
200m Run
Partner 1 wheelbarrow walks from one end of the gym to the other with partner 2 holding their legs. Switch places and partner 2 wheelbarrow walks back to starting position. Split reps as needed on thrusters. Both teammates run together on the 200m run.
Calm before the storm: Sunday Open Gym about to break loose!
Strength: Jerk 1 Rep Max
Metcon – “Annie”
50-40-30-20-10
Double Unders
Situps (Anchored)
Friday 9/30 WOD:
Strength: Deadlift 3×3
Metcon – 4 Rounds For Time:
250m Row
10 Pistols
10 Ring Pushups
EC: 3×10 Hanging Leg Raises
Carmen Costa: Beastmode
Metcon - For Time:
25 Walking Lunges
20 Pullups
50 Box Jumps (24/20)
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings (70/53)
30 Situps
15 Hang Squat Cleans (45/25)
25 Good Mornings (45/25)
30 Wallballs (20/14)
3 Rope Climbs
Thursday 9/29 WOD:
Strength: Jerk 1 Rep Max
Metcon – “Annie”
50-40-30-20-10
Double Unders
Situps (Anchored)
Teresa M. killing the push press
Strength: Clean 1 Rep Max
Metcon – For Time:
18-12-6
Squat Cleans (115/75)
35 Double Unders
EC: 3×20 Good Mornings (45lb Bar)
Wednesday 9/28 WOD:
Metcon - For Time:
25 Walking Lunges
20 Pullups
50 Box Jumps (24/20)
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings (70/53)
30 Situps
15 Hang Squat Cleans (45/25)
25 Good Mornings (45/25)
30 Wallballs (20/14)
3 Rope Climbs
Katie pulling 215 before hitting 235, 40lb PR. No Big Deal
Strength: Front Squat 2-2-2-2-2 @ 85%
Metcon – “Helen”
3 Rounds For Time of:
400m Run
21 KB Swings (53/35)
12 Pullups
EC: Tabata Hollow Rocks
Tuesday 9/27 WOD:
Strength: Clean 1 Rep Max
Metcon – For Time:
18-12-6
Squat Cleans (115/75)
35 Double Unders
EC: 3×20 Good Mornings (45lb Bar)
