WODs

Wednesday – October 11, 2017

Back Squat 10-10-10
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Tuesday – October 10, 2017

10 RFT 30 Double Unders 10 Clusters (95/65) Cluster = Squat clean into a thruster
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Monday – October 9, 2017

Hero “Dunn” 19 Min AMRAP 3 Muscle-ups 1 shuttle sprint, 5 yds, 10 yds,15 yds 6 Burpee box jump overs *on the burpees jump over the box without touching it
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Saturday – October 7, 2017

Coach’s Choice
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Friday – October 6, 2017

“Air Force” 20 Thrusters 95/65 20 SDHP 95/65 20 Push Jerks 95/65 20 OHS 95/65 20 front squats 95/65 *Athlete must perform 4 burpees every minute on the minute until completion. This includes beginning the workout with 4 burpees.
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Thursday – October 5, 2017

CFG Open 16.3 7 Min AMRAP 10 Power snatches 75/55 3 Bar muscle-ups
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Wednesday – October 4, 2017

5 min Max Double Unders Rest 2 Min 5 min Max Row for calories Rest 2 min 800m Run (5 min Timecap)
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Tuesday – October 3, 2017

Deadlift 2-2-2-2-2
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Monday – October 2, 2017

5 RFT 5 Front Squats 185/135 5 Push Jerk 185/135 400m Run w/medball 20/14
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