Wednesday October 11

October 10th, 2017
by:

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

Back Squat
5-5-5-1-1-1-1-1
3 warm-up sets of 5 reps @ 50-60-70%
5 working sets of 1 rep @ 80-90-95-100% – PR

WOD

EMOTM: Speed
:10 On / :20 Off, Alternating Movements, 8x Through
Shuttle Runs
Hang Clean
Box Jump
REST
Score = Total Reps

Rx+: 115/75# Barbell, 24/20″ Box
Rx: 75/45# Barbell, 20/18″ Box
The weight should be light enough for you to go non-stop. 

Elements

Classic Tabata :20 On / :10 Off, 8x per exercise
[Use the Main WOD’s clock and start on the 1st rest period]
DB Clean & Press, 20s/15s
Walking Lunges
Ball Slam, 20/15#
Leg Lifts
Do all 8 rounds consecutively on the same exercise.
Score = Total Reps

DonSchroeder