WOD: October 15th, 2018

ANNOUNCEMENTS

Push Press Switch from Mindbody
Please update your new Push Press account as soon as possible. All members should have received an email asking you to finish setting up your account. Push Press will be the new way you pay for your membership and how you check in to Classes. Thanks!

Day 1!!!
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. CHALLENGE STARTS MONDAY!

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 50′
Air Squats x10
Squat Jumps x10

Barbell Warm-Up
Clean Progression

WOD Prep (Movement Standards)
Thrusters
T2B, Modified T2B, or Knee Raises

Clean Complex

Every 90 secs x 6
1 Squat Clean + 2 Front Squats
*ascending in weight

WOD

Fitness
“Tripled Up”
AMRAP 12:
3 Thrusters (45/35)
3 Modified Toes to Bar or Knee Raises
3 Calorie Row, SkiErg, AD, or Shuttle Sprint
6 Thrusters (45/35)
6 Modified Toes to Bar or Knee Raises
6 Calorie Row, SkiErg, AD, or Shuttle Sprint
9 Thrusters (45/35)
9 Modified Toes to Bar or Knee Raises
9 Calorie Row, SkiErg, AD, or Shuttle Sprint

Scaled
“Tripled Up”
AMRAP 12:
3 Thrusters (75/50)
3 Modified Toes to Bar
3 Calorie Row, SkiErg, AD, or Shuttle Sprint
6 Thrusters (75/50)
6 Modified Toes to Bar
6 Calorie Row, SkiErg, AD, or Shuttle Sprint
9 Thrusters (75/50)
9 Modified Toes to Bar
9 Calorie Row, SkiErg, AD, or Shuttle Sprint
….
Continue to add (3) reps until finish

RX
“Tripled Up”
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row, SkiErg, AD, or Shuttle Sprint
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row, SkiErg, AD, or Shuttle Sprint
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row, SkiErg, AD, or Shuttle Sprint
….
Continue to add (3) reps until finish

Midline/Odd Object/ROMWOD

1.
Midline
2 “Giant Sets”:
50 GHD Sit-ups
30 Pausing Hip Extensions
10 Glute Ham Raises
Rest 3 Minutes Between

2.
Odd Object Conditioning
For Time:
400 Meter 3/4 Bodyweight Sled Drag
800 Meter Wreck Bag Run (70/50)
400 Meter 3/4 Bodyweight Sled Drag

3
ROMWOD