Get your costumes ready for the Halloween Costume WOD this Saturday 10/29 at 9:00AM! Prizes will be awarded for costumes and team spirit! No 8AM WOD will be held
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Strength
Shoulder Press (6 x 5 @ 65%)
Cycle 3, Week 1 – use same 1RM percentages as previous two cycles – see Wodify for more details. If no 1RM perform the Alternative Set: 6×5 @ SAME weight as heaviest previous 5×5
OPTIONAL SUPERSET: 10 Hollow/Arch Kip Swings + 10 Kip Swings w/ Knees Up on Hollow (practice rhythm for TTB) (3 sets)
Conditioning
For Total Reps – running clock 16 minutes:
0:00-4:00 – AMRAP of:
5 Shoulder to Overhead (135/95)
10 Toes to Bar
15 Box Jumps (24/20)
4:00-6:00 – REST
6:00-10:00 – Repeat AMRAP
10:00-12:00 – REST
12:00-16:00 – Repeat AMRAP
Record # reps completed for each round (30 reps/round). Start each AMRAP from beginning, not where you left off on previous.
Cool-Down
Lax Ball Armpit Smash – 2 mins/side