WOD: October 29th, 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 15!!!
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

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Super Front Rack Stretch 3 mins
Banded Good Mornings x20
Wrist Stretch 2 mins
Walking Knee Tucks 50′
Walking Pigeons 50′
10Air Squats + 10 Squat Jumps

Barbell Warm-Up
Clean Progression:
Clean Grip DL
Clean Pull
Tall Clean
Squat Clean

WOD Prep (Movement Standards)
DB PC
DB HSC
DB Push Press
DB Rev. Lunges
DB Thrusters

Clean 1×1

Build to 1RM Squat Clean:
*15m time cap

#1: 1 rep

Midline/Accessory/ROMWOD

1.
Midline
On the 10, 20, 30, and 40:00:
15 Hip and Back Extensions
30 GHD Sit-Ups

2.
Accessory
4 sets, not for time
8/8 x hammer DB bicep curls HAFA
8 x heavy good mornings
15 x glute bridges

3
ROMWOD

WOD

Fitness
AMRAP 13:
30 Power Jumps, 10 Dumbbell Power Cleans
30 Power Jumps, 10 Dumbbell Hang Squat Cleans
30 Power Jumps, 10 Dumbbell Push Presses
30 Power Jumps, 10 Dumbbell Reverse Lunges
30 Power Jumps, 10 Dumbbell Thrusters

Dumbbells: 20/10

Scaled
AMRAP 13:
30 Double Unders, 10 Dumbbell Power Cleans
30 Double Unders, 10 Dumbbell Hang Squat Cleans
30 Double Unders, 10 Dumbbell Push Presses
30 Double Unders, 10 Dumbbell Reverse Lunges
30 Double Unders, 10 Dumbbell Thrusters

Dumbbells: 35/25

RX
AMRAP 13:
30 Double Unders, 10 Dumbbell Power Cleans
30 Double Unders, 10 Dumbbell Hang Squat Cleans
30 Double Unders, 10 Dumbbell Push Presses
30 Double Unders, 10 Dumbbell Reverse Lunges
30 Double Unders, 10 Dumbbell Thrusters

Dumbbells: 50/35