Thursday, October 3

ACTIVATION 3:00 Min Bike/Run/Row/Skip Line Drills Active Spiderman Active Samson Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walkouts 2 Air Squats + Broad Jump Side Shuffle Karaoke High Knees Butt Kickers Skip for Height Skip for Distance

Bench Press (5-5-5- AMRAP Bodyweight x 2)

Warmup with 3 sets of 5. Two sets of As Many Reps as Possible at Bodyweight, Record best set. If unable to do bodyweight scale as necessary

Metcon (AMRAP - Rounds)

Metcon (AMRAP - Rounds)

EMOM 24 (4 Rounds) Double Tabata (40 Seconds On / 20 Seconds Off): Minute 1: Machine Calories Minute 2: Russian Kettlebell Swings (50/35) Minute 3: Air Squats Minute 4: Double Unders Minute 5: AbMat Sit-ups Minute 6: Slam Balls *No score today, just noting rounds completed. Working in Double Tabata format for today's active recovery Work for as much of the 40 seconds as possible and rest 20 seconds before transitioning to the next movement Your choice on what machine you would like to use for the first station Choose a light-moderate kettlebell weight that you can swing for 30+ reps when fresh Work through a variation of double unders or practice the movement for 40 seconds

Competitive Practice Wod

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of: 100 single-unders 20 overhead squats 45/35 lb 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20 dumbbell snatches 35/20 lb 100 single-unders 12 chin-over-bar pull-ups Time cap: 14 minutes

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