Monthly Archives: October 2016

WOD NOTES Building endurance with these increasing intervals. This workout will give you 3 attempts to complete it. Each interval increases in length. Start each interval back at the beginning. Fitness 3 minute AMRAP 20 calorie Row 20 Wall balls 30 Ab mat sit ups 30 KB swings 20 Burpees 30 DB Snatches Rest 3 minutes 6 minute AMRAP Rest 3 minutes 9 minute AMRAP Performance 3 minute clock 20 calorie Row 30 Wall balls 20/14 20 T2B 30 KB swings 24/20 20 Burpees 30 DB Snatches 60/40 Rest 3 minutes 6 minute AMRAP Rest 3 minutes 9 minute AMRAP Sport 5-5-5-5 Snatch grip sotts press Snatch Every 90 seconds x 10 3 x 2 @77.5% 4 x 1 @80% 3 x 1 @82.5% Sumo Deadlift Find 5 RM Then…. 3 sets of 5 @85% of today’s #

WOD NOTES The core work will need to be completed before switching. Each person will complete 5 full sets. Teams of 2, both working at the same time 5 RFT 500 m row 30 Sit ups or 20 T2B Sport MOCK WL MEET Weigh in and Judged Goal is 6/6 Attempt 1 @90% Attempt 2 @94% Attempt 3 @97%