Monday, October 24th

23
Oct

Monday, October 24th

Heads Up! Make sure your costume is ready for the Halloween Throwdown on Oct 29th.
Also, our annual Marathon and Anniversary Party is Nov 6th, all day.

WOD

Start a running clock.

From 00:00 to 10:00, complete as many rounds as possible of:
5 power snatch, 135/95
10 toes to bar
15 russian kettlebell swings, 32/24kg

From 10:00 to 16:00
Find a 7 rep max front squat.

Post rounds completed and 7 rep max to Comments.

0 Response

  1. ERIC S.

    Playing Rabbit for Carlos
    6 rounds Rx
    235# 7 rep front squat

    Bitch work
    3 rounds of 150m row & 10 hspu
    Rest 1min repeat 3x
    1) 3:21
    2) 3:39
    3) 4:24 hspu very broken up

  2. J Cash

    4 rounds+ 22 rxd
    305 deadlift 7 rep max

    Bitch work
    3 rounds of 150M row & 10 hspu
    Rest 1 min repeat 3x
    1) 4:05
    2) 4:15
    3) 4:54

  3. dtm

    RFK Bridge Incline Repeats, half mile sprint up to the first arch, jog back to the bottom and back up.

    4 Rounds:
    3:33
    3:38
    3:43
    3:44

  4. robseda

    5 power cleans 135#
    10 v-ups
    15 Russian in swings 32kg

    5+11

    205# – got 5 at 215, gamed the clock a little too much

  5. Bryguy

    3+12 reps at 95

    155 front squat

    Accessory work: 5×5 pistol squats with band
    Handstand progression work for 5 mins

  6. ledbelly

    10 one arm KB snatches
    20 ab mat sit-ups
    20 jumping squats

    FS – 235

    First time front squatting with the new arm – range of motion improving