Friday WOD – 103015

Dead Bugs

Kids Class Working on Dead Bugs

Halloween WOD – Saturday 10/31!
Come to class dressed in your costumes! The crazier the better! Let’s see if anyone can top Dave Costa’s costume from last year!

WORKOUT OF THE DAY

Fitness
1. Push Press: 5×5 w/ a 3 sec. hold overhead each rep. Try to add to last week.

2. 12-9-6 for time:
Thrusters 185/125
Bar Muscle Ups

This is a very advanced workout for many of you. Our Coaches will work with you to scale accordingly. There is not a one size fits all approach to scaling a workout like this. When determining your scales with your Coach, keep in the mind the intended stimulus for this workout is Heavy, Complex, and FAST. LOAD should be scaled to something manageable yet challenging. Muscle Ups should be scaled to the most difficult kipping gymnastics move you can handle OR if you are still working on the body awareness and strength to perform strict movements, we can substitute those and adjust the reps as necessary.

Performance
WEIGHTLIFTING:
1. EMOM 6:00 – 3 TNG Power Snatches, then 1xME UB TnG Reps @80% of heaviest set

2. EMOM 6:00 – 2 TNG Power Clean & Push Jerk, then 1xME UB TnG Reps @80% of heaviest set

CLASS:
1. Push Press: 5×5 w/ a 3 sec. hold overhead each rep. Try to add to last week.

2. 12-9-6 for time:
Thrusters 185/125
Bar Muscle Ups

SKILL WORK:
5 Rounds for time:
30 Hips Extensions
50′ HS Walk
150′ Lunge