Upcoming Events

FTX Trivia Night & Anniversary Party – Saturday, October 14th – 6:30pm

Strength / Skillwork

Overhead Squat
3-3-3-3
50-65-75-85%

Snatch Balance
2-2-2-2-2
50-60-70-80-90%
If you have never done this with weight then start with an empty 15# BB and build up.

HSPUs
3-3-3
Do each set at your hardest level of HSPU. Do deficit if you can, but then enter it as a separate added performance.

WOD

:12 on / :18 off, 8x through, Alternating
Over Box Jumps
Sprints
Pull-ups
Low Wall Ball 8’/7′
(Duration 7:42)

For the OBJs you may jump straight over or on then off the other side.
Sprints are from first to last beam. 1 rep for each beam passed.
Rx+: 24/20″ Box, 20/14# MB
Rx: 20/18″ Box, Jumping Pull-ups, 16/12# MB
If someone can not run, they may Row for Calories (not an advantage).

Elements

3 Rounds of 1:00 intervals

• 4 Way Shuttle Run (beam to beam)
• American KBS, 25/15#
• Wall Balls, 14/10#
• Plate Russian Twist, 15/10#