Oct 7 – Oct 13, 2019

1A. Clean and Jerk for 5 sets of 3 between 70-80% of 1RM

1B. Pendlay Rows 5 sets of 4 heavier than last week.

Cindy

AMRAP 20
5 Pull ups
10 Push ups
15 Air Squats

1A. Bench Press x6@9 LD3

1B. DB Curls 3 sets of 10

AMRAP 6
10 DB Thrusters 50s/35s
10 Toes-to-bar

Rest 2 min between rounds.

9 am Sweat Class WOD

Five 4 minute rounds of

5 manmakers

10 box jumps

15 cal bike

1A. Front Squat 5 sets of 3 at 85% of 1RM

1B. Plate Flips 3-5 sets of 10

AMRAP 14
8 Handstand Push ups
16 Front Rack Lunges 95/65
20 Calorie Row

Power Snatch 1RM

3 Rounds for time of:

Run 400m
21 GHD Sit ups
12 Burpees

9 am sweat class WOD

5 min AMRAP

100 m run

100m walking lunges

rest 1 minute

5 min AMRAP

8 American kettlebell swings

8 t2b or hanging knee raises

rest 1 min

5 min AMRAP

15 calorie row

6 burpees over the rower

rest 1 min

5 min amrap

Around the rig single arm OH KB carry R

15 goblet squats

Around the rig single arm OH KB carry L

10 Rounds for Time of:

8 Ground to overhead, 95/65
10 Bar Facing Burpees

Time Cap 15 min.

SRCF 7th Anniversary Party

5 Rounds with a Partner of:

Push GHD down, Drag Back 4 trips

30 Push ups

30 Body Rows

30 Squat Jumps to Bar

Partners may alternate work however they like. 1 partner rides GHD on push/drag.