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Thursday, October 3rd

WOD:

"Fight Gone Bad"

3 Rounds, Max Reps

1 Minute @ each station

Wall Ball @ 20#/14#

Sumo Deadlift High Pull @ 75#/55#

Box Jumps @ 20"/16"

Push Press @ 75#/55#

Row for calories

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Endurance: 6am / 6pm @ Eli Whitney Museum

We will jog approximately 1/4 mile to Odgen Street.

4, 5 or 6 Hill repeats

Odd intervals recover with a walk or slow jog back down

Even intervals sprint down, then recover at the bottom for 3 minutes

[Ogden Street Hill is approximately 600 meters]

 

Friday, October 4th

Strength:

Jerk [Push, Power or Split]

3 @ 65% of One rep max

2 @ 75% of ORM

3 x 1 @ 90% of ORM

WOD:

Death by Pushups and Situps

Every minute, the reps increase by one [ie. Minute 1, complete 1 Pushup and 1 Situp, Minute 2 complete 2 Pushups and 2 Situps, etc.]

Your workout is complete when you hit failure and fail to complete the allotted reps in a given round.

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