A. 10-15 minutes of Kip Pull-up practice
then…
20 Kip Pull-ups in as few sets as possible
B. Fight Gone Bad Style
3 Round
1:00 Rowing for Cals
1:00 Ball Slams
1:00 Double Unders
1:00 Box Jump Step Down 24/20
1:00 Rest
*total reps recorded
“The moments of happiness we enjoy take us by surprise. It is not that we seize them, but that they seize us.” –Ashley Montagu
A. 2 RM OVHD Squat
B. 9:00 AMRAP
9 Wall Ball Shots
9 Back Rack Lunges / Leg @ 95 / 65
200 M Run
“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” –John Quincy Adams
A. 10:00 EMOM
1 Hip Snatch
B. Teams of 2-3
35 Power Snatches @ 135 / 95 lbs (or appx 60% of snatch)
70 Box Jump-Overs @ 24″/20″
100 Pull-Ups
Team SuperFit Austin || October 10, 2015 || Details Here
A.In 15:00
Back Squats x8-10 x3 @ appx. 65-70%
B. 12:00 AMRAP
3 Strict Pull-ups
10/arm Standing SA Strict DB or KB Press
20 Wall Balls @ 20/14
*round + reps recorded
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A. Practice “touch and go” technique
B. “DT”
5 Rounds
12 DL @ 155 / 110
9 Hang PC @ 155 /110
6 Push Jerk @ 155 /110
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“Endurance is not just the ability to bear a hard thing, but to turn it into glory.” –William Barclay
A. Sotts Press x3x3 by feel
B. In 10:00
Hip Snatch + Hang Snatch x2+1×5
C. In 10:00
Snatch x2x5 @ 70-75%
D. In 15:00
Bench Press x15x3
“You can do anything as long as you have the passion, the drive, the focus, and the support.” –Sabrina Bryan
A. 10-15 minutes of Wall Ball practice
B. 40-30-20
Wall Balls @ 20 /14
Power Clean @ 75 / 55
Push Press @ 75 / 55
Step-ups (total) @ 24 / 20
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” –Arnold Schwarzenegger
A. 15-20 minutes of DU practice
B. 4 Rounds
Run 400 Meters
50 Double-Unders
25 Kettlebell Swings @ 24K, 16
*time recorded
“Set your goals high, and don’t stop till you get there.” –Bo Jackson
3 Person Teams
75 Back Squats @ 135 / 95
50 Burpees
25 STO @ 135 / 95
75 Front Squats @ 95 / 65
50 Burpees
25 STO @ 95 / 65
75 OVHD Squats @ 65 / 45
50 Burpees
25 STO @ 135 / 95
*Team Time recorded
Scaled
4+ Person Teams
Mens Weights: 95/65/45
Women’s Weights: 65/45/35
10:00 am – Free Community WOD!
Active Recovery / Make up Day
A1. DL x20x2 @ 30%
A2. DB Floor Press x20x2
B.
Teams of Two
Row 500 M
Run 400 M
Row 500 M
Run 400 M
*Relay Style
*Time Recorded