WOD: October 26th, 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 12!!!
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!

Next Bring A Buddy Day
Friday, November 9th

WOD

Fitness
For Time
Buy In: 100 Doubles Unders
5 Rounds:
5 Stone to Shoulder (AHAP)
10 DB Hang Cleans 20/10
15 Bench Dips
20 DB Step Ups 20/10
Cash Out: 100 Double Unders

Scaled
For Time
Buy In: 100 Doubles Unders
5 Rounds:
5 Stone to Shoulder (AHAP)
10 DB Hang Cleans 35/25
15 Dips
20 DB Step Ups 35/25
Cash Out: 100 Double Unders

RX
For Time
Buy In: 100 Doubles Unders
5 Rounds:
5 Stone to Shoulder (AHAP)
10 DB Hang Cleans 50/35
15 Ring Dips
20 DB Step Ups 50/35
Cash Out: 100 Double Unders

Accessory/Static Holds/ROMWOD

1.
Accessories – legs
4 rounds (superset):
1 min wall squat hold
20m sled pull (choose weight but make it challenging)
*60 sec rest between rounds

2.
3 sets of max dball hold
1:1 work rest ratio

3.
ROMWOD

Warm-Up

General Warm-Ups
Scorpions x20
Single Leg Glute bridges x30
Banded Pull Aparts x30
Pass Throughs x10

2 Rounds
5 Push Ups
10 Situps
10 Supermans
10 Lunges

WOD Prep
Double Unders or Power Jumps
DB HPC
Dips
DB Step Ups