Oct 14 – Oct 20, 2019

1A. Clean and Jerk 4 sets of 4

1B. Max Height Kipping Pull ups

3 Rounds for time of:

Run 400m
10 Power Snatches 135/95
10 Front Squats 135/95

1A. Bench Press for 5RM then 2 sets of 5 at 90% of 5RM.

1B. DB Curl 4 sets of 10.

3 Rounds of:

AMRAP 4
10 Push ups

15 Air Squats

20 Russian KBS 71/53

Rest 1 min between rounds.

9 am Sweat WOD

8 rounds for time

200m run

7 pull ups

8 dB squat cleans (heavy)

4 dB push presses (same weight as cleans)

1A. Back Squat 5×2 @ 85-90%

1B. Active Hang to accumulate 2 minutes.

EMOM 5 for 3 sets.
Set 1 – 25 Double Unders then Max HSPU

Set 2 – 25 Double Unders then Max C2B Pull ups

Set 3 – 25 Double Unders then Max DB Snatches 50/35

*** There is no 6:30PM class Tonight! We are hosting a SweatNet event and will be having a 7 pm class. This is FREE for SRCF Members or friends of members.

1A. Squat Snatch 5 sets of 3 between 70-80%

1B. Russian Plank for 5 sets of :30

4 Rounds for time of:

Row 500m

12 Box Jumps 24/20

15 Wall Balls 20/14

9 am  and 7 pm SWEAT CLASS

Three rounds of 1 minute per station
Wallballs
Russian KBS
Box Jumps
Dumbbell Push Press
Calorie Row

1 minute of rest between rounds

Open WOD 20.2

AMRAP 20

4 DB Thrusters

6 Toes-to-bar

24 Double Unders

Rx: 50/35

With a partner:

Run 400m Loop Together

40 Squat Cleans 135/95

Run 400m Loop Together

20 Squat Cleans 135/95

Run 400m Loop Together

10 Squat Cleans 135/95

Run 400m Loop Together

9 am Sweat Class WOD

For time with a partner:

100 cal row

50 abmat sit ups

100 Wallballs

50 abmat sit ups

100 kettlebell swings

50 abmat sit ups

*one partner works at a time

*every 2 mins complete 10 burpees as a team

5 Rounds for time of:

1 Arm Overhead DB Carry, 200ft

1 Arm Overhead DB Walking Lunge, 100ft

25 DB Goblet Squats

Stop Sign Run.

Rx: 50/35