WOD: October 1st, 2018

ANNOUNCEMENTS

October 5th
Bring a Buddy Day!
*All new or existing Crossfitters are welcome to any class free of charge.

Healthy Life Style Challenge
October 15 – November 18th
#800g Challenge
*Consume 800 grams of Vegetables and fruit per day and workout at Crossfit StPete on a daily basis. MORE INFO TO COME!!!

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Olympic Wall Squats (3 mins total)
Banded Good mornings x20
Dynamic Pigeons x10
Spiderman Lunges
Bridges x20
Squat Jumps x20

Strength Warm-Up
OH Server Squats x10
OH Squats x10

WOD Prep (Movement Standards)
Push Press
T2B
Box Jump Overs

Overhead Squat 3×9

Overhead Squat for load:
#1: 9 reps @ 64%
#2: 9 reps @ 70%
#3: 9 reps @ 74%

WOD

Fitness
“Clothesline”
AMRAP 12:
2 Push Presses (45/35)
2 Modified Toes to Bar or Knee Raises
2 Box Jump Overs (16/12)
4 Push Presses (45/35)
4 Modified Toes to Bar
4 Box Jump Overs (16/12)

Up by (2’s) until finish

Scaled
“Clothesline”
AMRAP 12:
2 Push Presses (85/55)
2 Modified Toes to Bar
2 Box Jump Overs (20/16)
4 Push Presses (85/55)
4 Modified Toes to Bar
4 Box Jump Overs (20/16)

Up by (2’s) until finish

RX
“Clothesline”
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)

Up by (2’s) until finish

Body Armor/Midline/ROMWOD

1.
Body Armor
Barbell Bench Press: 4×8
Dumbbell Close Grip Floor Press: 4×25
Weighted Sit-ups: 4×25

2.
Midline
4 Rounds:
:20 Ring Dip Support Hold
:25 GHD Supine Hold
:30 Hand Stand Hold

3
ROMWOD