October 7, 2016
Friday
ANNOUNCEMENT:
RX PROGRAM
WARM UP:
3 Rds-partner
20 partner push ups
10 Med ball Burpees squat toss
20 wall ball passes
STRENGTH:
Back Squat
10X3 @80%
METCON:
3 RFT
50 Russian Kettle Bell Swings 53/35
50 Med ball sit-ups 20/14
50 Ground to Overhead 45/25 plate
30 Thrusters 85/55
ACCESSORY:
Stretches
Lizard
Straddle
Scorpion
Sphinx
MODWOD PROGRAM
WARM UP:
3 Rds-partner
20 partner push ups
10 Med ball Burpees squat toss
20 wall ball passes
STRENGTH:
10 min Emom
5 Bench-Floor-60%
5 Deadlift-70%
METCON:
PARTNER WOD
3 RFT
50 Russian Kettle Bell Swings 53/35
50 Med ball sit-ups 20/14
50 Ground to Overhead 45/25 plate
30 Thrusters 85/55
ACCESSORY:
Stretches
Lizard
Straddle
Scorpion
Sphinx