Oct 28 – Nov 3, 2019

1A. Clean and Jerk up to a 1RM.

5 Rounds for time of:

12 Push Press

12 Sumo Deadlift High Pulls

12 Bar Facing Burpees

Rx: 95/65

Rx+: 115/80

1A. Bench Press up to a 1 RM.

1B. DB Curls 3×8 heavier than last week.

3 Rounds for time of:

Row 25 Cals

25 Wall Balls, 20/14

25 Push ups

25 Sit ups

Rest 2 min between rounds.

9 AM SWEAT Class WOD

For Time:
21-18-15-12-9
DB Thrusters
400m Run
Burpees

*30 min Time Cap

1A. Back Squat up to a 1RM.

AMRAP 16

7 Chest to bar pull ups

14 American KBS, 53/35

Run 200m

Rx+: 4 Bar muscle ups, 71/53

1A. Squat Snatch up to a 1RM.

For Time:

Row 2k

50 Sit ups

40 Air Squats

30 Push ups

20 Pull ups

10 Burpees

Run 800m

Time Cap 18 min

9 AM Sweat Class WOD

24 Minute AMRAP
Row 1k
25 Med Ball Sit ups
20 Air Squats
15 Push ups
10 Pull ups/Ring Rows
5 Burpees
Run 400m

*Sweat classes are all levels. No fundamentals required. First Class is Free. Free for members and $10 drop in for non members. Members sign up in Wodify App under SRC Sweat 60 tab.

Open WOD 20.4

In a 20 minute time cap:

30 Box Jumps 24/20
15 Clean and Jerks 95/65
30 Box Jumps
15 Clean and Jerks 135/95
30 Box Jumps
10 Clean and Jerks 185/115
30 Single-leg Squats
10 Clean and Jerks 225/145
30 Single-leg Squats
5 Clean and Jerks 275/175
30 Single-leg Squats
5 Clean and Jerks 315/205

AMRAP 26 with a partner:

10 Toes-to-bar
20 DB Snatches, 50/35
30 DB Goblet Lunges, 50/35
40 Double Unders

Partner 1 Rows 500m.
Partner 2 works.

9 am Sweat Class WOD

10 Rounds

10/7 cal Bike Sprint

10 American KB Swings

10 Abmat Sit-Ups

10 Burpees

*partner 1 completes a full round before partner 2 can go.

*Sweat classes are all levels. No fundamentals required. First Class is Free. Free for members and $10 drop in for non members. Members sign up in Wodify App under SRC Sweat 60 tab.

4 Rounds for time of:

KB Goblet Carry, Stop Sign Out and Back

30 Alternating KB Swings

10 KB S2OH each side

Run 400m

Rx: 53/35