WOD: October 2nd, 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!!!

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Downward Dog w/ Calf Stretch x20
Wrist Stretch 90 secs
Iron Cross x20
Inchworm w/ 3 Push-Ups x5
SIngle Leg RDLs x20

Midline
For Time:
50 V-ups
*rest 1 min
50 Supermans

Wod Prep (Movement Standards)
Hang Power Cleans
Deadlifts

WOD

Fitness
“Two Tone”
21-15-9:
Hang Power Clean (45/35)
Cals or Shuttle Sprints

Directly into…

9-15-21:
Deadlifts (75/55)
Cals or Shuttle Sprints

Scaled
“Two Tone”
30/21-20/15-10/9:
Hang Power Clean (85/55)
Cals or Shuttle Sprints

Directly into…

10/9-20/15-30/21:
Deadlifts (155/105)
Cals or Shuttle Sprints

RX
“Two Tone”
30/21-20/15-10/9:
Hang Power Clean (115/80)
Cals or Shuttle Sprints

Directly into…

10/9-20/15-30/21:
Deadlifts (205/145)
Cals or Shuttle Sprints

*One barbel per athlete. Prepare your weights for the 2nd part of the WOD before you start.
*1 Shuttle Sprints equals the length of the turf.

Gymnastic/Odd Object/ROMWOD

1.
Strict Gymnastics
AMRAP 7:
5 Strict Ring Dips
:10 Seconds Inverted Barbell Row Hold
:15 Seconds Double Kettlebell Static Squat Hold

2.
Odd-Object
5 Sets:
100′ Unbroken Sled Push

3.
ROMWOD