October 5, 2017

Rest Day!

Conditioning: For Time
Oh My Squat
100 Air Squats
50 Burpee Box Jump Overs (24/20)
100 Air Squats
Finisher: Core Finisher
3 rounds
20 Russian Twists
30 Second Hollow Hold
30 Second Arch Hold
30 4 Count Flutter Kicks

Metcon (Time)
Hugh Hefner Tribute WOD
Buy in: 100 Hip Thrusters
“Grace”: 30 Clean and Jerks 135/95
Rest 2 minutes
“Isabel”: 30 Snatches 135/95
Rest 2 minutes
“Jackie”: 1K Row, 50 Thrusters 45/35, 30 Pull-ups
Rest 2 minutes
“Bunny”: 21-15-9
Bent over Row 135/95
Bar Hops
Cash Out: 100 Banded Good Mornings
Can be completed as a couple/partner WOD (shared reps, except buy in and cash out), or as a single. Score includes rest time.
Metcon (Time)
10 Down To 1
Bench Press @ BW
Bag/Stone To Shoulder @ 0.75 x BW
Axle Deadlifts @ 1.5 x BW

The Tobin Special (AMRAP – Reps)
40 Minute AMRAP for calories:
:30 Row
:30 Rest
:30 Assault Bike
:30 Rest

Score is combined calories

Lateral Band Walks
DB Chest Press

Single Leg Hip Thrust R&L
*You can add load with dumbbells or plates
*Shoulders elevated, progress to feet elevated
Bent Over Row, Barbell – supinated grip

KB Get Up Sit Ups R&L
Just the first part of the Turkish Get up… to the sit position only. Roll back down to floor, repeat. Choose a do-able, but challenging weight.

MB/WB Plank with leg lift

Weightlifting: 2 Push press + 1 Jerk (4 Sets of (2+1))
Can be push jerk or split jerk
Light – technique work
Weightlifting: Clean and Jerk
75% for 3, 80% for 2, 85% for 2 sets of 1, 88% for 2 sets of 1, work up but no misses
Weightlifting: Clean Deadlift (5 Sets of 3)