Baseline Strength Test OR WOD

  • October 11, 2017

Option #1: Baseline Strength Test
Find a 3RM for:
Back Squat
Front Squat
Bench Press
*You can test 1-2 lifts today and return to test the other lift(s) later in the week.

Option #2:
Run Workout from Main site
Complete for Time:
400 meter Run
Rest 1 minute
800 meter Run
Rest 2 minutes
1200 meter Run
Rest 3 minutes
1600 meter Run

Saturday WODs

  • October 7, 2017

Endurance WOD (7:45am)
Cash In: 400 meter Kb Goblet Carry (45/35)
Then, 25 Minute AMRAP:
100 meter Run
10 Kb Sumo Deadlift High Pulls (45/35)
10 Goblet Squats (45/35)
10 Burpees
10 Box Jumps (24/20)
Cash Out: 400 meter Kb Goblet Carry (45/35)

Community WOD (10:00am)
Cash In: 200 meter Kb Goblet Carry
Then, 12 Minute AMRAP:
100 meter Run
5 Kb SDHP
5 Goblet Squats
5 Burpees
5 Box Jumps
Cash Out: 200 meter Kb Goblet Carry