WOD / Monday, October 8

Tomorrow is the last day to RSVP for the 10 year Anniversary Party this Saturday! Email Dee-nice or sign up at the front desk 

Tomorrow is the last day to RSVP for the 10 year Anniversary Party this Saturday! Email Dee-nice or sign up at the front desk 

Welcome to “Girl” Week!

Mobility 

2:00 Squat Hold 

Strength

Front Squats: 9-7-5-3; start @ 65% and build each set.

Rest, then...

“Angie “ 

For time: 

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats 

Beach Muscles 

3 sets of:

20 Hip extensions 

12 Hammer Curls

15 Skullcrushers

Competitors 

1. Strength 

2. “Angie”

3. Aerobic 

Every 6:00 x 3 sets, complete: 

400m Run

15 Calorie Ski

Max Double-unders in time remaining 

4. Gymnastics 

Every 2:00 x 6 sets of: 

12 Alternating Pistols 

6 Strict HSPU + 6 Kipping HSPU

Powerlifting (10:00am) 

A. Floor Press: 5 sets x 5 reps @ 75%

B1. 3 sets of: 6-8 Pendlay Rows 

B2. 3 sets of: 10-12 Pause Ring Push-ups

C. EMOM x 8:00 of: 

Odd - 45 sec Barbell Curls

Even - 45 sec Band Pressdowns

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CFLV Weightlifting

1. Snatch

7 Singles starting at 65%

2. Clean + Jerk

7 Singles starting at 65%

3. Snatch Deadlift (90%/3) x 3

4. Front Squat with :04 Eccentric (70-75%/5) x 3

Rocco Di Jerlando