10/12/2015

Salt Lake City CrossFit – WOD

Did you put your name under any of the skills for October Goals? It’s time to attack those weaknesses! We will be spending a little time everyday on each of those skills until the end of the month. Ask your coach if you’re not sure what you need to work on.

Warm-up

500m row

4 rounds of :20 each

jumping jacks

jumping lunges

plank

HS hold

ring support hold

+5-10 mins October skills list practice:

Handstand walks

Weightlifting

Rest 2:00 between sets

Back Squat (As heavy as possible 6-5-5-5-5-6)

Metcon

Metcon (Time)

0:00-6:00

800m run

+ in remaining time

max effort OHS 105/75

rest 2:00

8:00-15:00

1000m row

+in remaining time max effort:

5 KB SDHP 53/35

5 KB Russian swing

rest 2:00

17:00-23:00

400m heavy carry w/object of choice

+in remaining time

max effort back squat 105/75

SLC RECOVERY

3 rounds: 5 mins AD at 80% rest 3:00 5 mins row at 80% rest 3:00

Monday, October 12th, 2015 at 2:00 am / WOD