Wednesday, October 2

Tabata Core -1 (AMRAP - Reps)

8 rds (20 on:10 off) Odd min. Situps Even Min. Superman Hold

Bench Press (4 x 5)

10 mins Time Cap 5 reps @55%(Warm-up) 5 reps @60%(Warm-up) Then 4 Sets of 5 @ 70% 1 RM Bench Press (Work)

Alternating T2B & Row EMOTM x 10 Min (AMRAP - Rounds)

Minute 1: 12 Calorie Row Minute 2: 12 T2B -5 rds each alternating

Rx+ 15 Cal Row, 15 T2B. -Start with T2B or Rowing -You can still Rx/Rx+ if you don't finish all 10 rounds. Just note take which round you failed on and keep going

Metcon (AMRAP - Reps)

Partner WOD 14 min AMRAP (115/73) CASH IN: 200 DU's -(Damper@8) With the remainder of the time; 5 Power Cleans 5 Front Squats 5 S2OH 5 Burpees 10 Power Cleans 10 Front Squats 10 S2OH 10 Burpees 15 Power Cleans 15 Front Squats 15 S2OH 15 Burpees . . . *Split the reps however you want