Monday, Oct. 19, 2015

“Results will show up when you do.” IMG_2951Obligatory jumping photo reaches new heights: Brett assists wife Heather in what may be the best vertical reach. Our Saturday crew is tons of fun! Here’s to another great week of fitness.

101915 WOD

A. Three rounds of the following:

1:00 Row

1:00 Wall squats

1:00 Chinese plank hold (45/25)

B. Back squat – Every 2:00 for 10:00 (5 sets)

Set 1 – 6 reps @ 60%

Set 2 – 4 reps @ 70%

Set 3 – 2 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

C. Against a two-minute running clock, complete:

3 hang cleans (135/95)

5 shoulder to overhead (135/95)

7 front squats (135/95)

burpees x max reps

Complete four sets, resting 2:00 between each; record total burpees.

>> On-Ramp

Against a two-minute running clock, complete:

3 dumbbell hang cleans

5 push presses

7 front squats

burpees x max reps

Complete four sets, resting 2:00 between each; record total burpees.