WOD: October 30th, 2018

ANNOUNCEMENTS

Wednesday, October 31st
HALLOWEEN PARTNER WOD!!!
Every class on Wednesday will be a special Halloween Partner WOD. Wear your costume if you have one!!! Family Friendly!

***7:30pm Class Cancelled***

Push Press Switch is COMPLETE.
Please start checking in on the iPad or in your “member portal” app.

Day 16!!!
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

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Iron Cross x20
High Knees 50′
Butt Kicks 50′

2 Rounds
Ring Rows x5
Lat Activations x5
V-Ups x5
Supermans x5

Wod Prep (Movement Standards)
C2B PU’s, PU’s, Jumping PU’s
T2B, Modified T2B, or Knee Raises

WOD

Fitness
Conditioning
AMRAP 5:
Buy In: 200 Meter Run
Then, AMRAP:
21 Jumping Chest to Bar Pull-ups
15 Cal AD, Row, Ski, or Shuttle Sprints

Rest 5 Minutes

AMRAP 5:
Buy In: 200 Meter Run
Then, AMRAP:
15 Modified Toes to Bar or Knee Raises
10 Cal AD, Row, Ski, or Shuttle Sprints

Rest 5 Minutes

AMRAP 5:
Buy In: 200 Meter Run
Then, AMRAP:
9 Jumping Pull-ups
6 Cal AD, Row, Ski, or Shuttle Sprints

Scaled
Conditioning
AMRAP 5:
Buy In: 300 Meter Run
Then, AMRAP:
21 Pull-ups
21/15 Cal AD, Row, Ski, or Shuttle Sprints

Rest 5 Minutes

AMRAP 5:
Buy In: 300 Meter Run
Then, AMRAP:
15 Modified Toes to Bar
15/10 Cal AD, Row, Ski, or Shuttle Sprints

Rest 5 Minutes

AMRAP 5:
Buy In: 300 Meter Run
Then, AMRAP:
9 Pull-ups
9/6 Cal AD, Row, Ski, or Shuttle Sprints

RX
Conditioning
AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
21 Chest to Bar Pull-ups
21/15 Cal AD, Row, Ski, or Shuttle Sprints

Rest 5 Minutes

AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
15 Toes to Bar
15/10 Cal AD, Row, Ski, or Shuttle Sprints

Rest 5 Minutes

AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
9 Pull-ups
9/6 Cal AD, Row, Ski, or Shuttle Sprints

Gymnastic/Odd Object Conditioning/ROMWOD

1.
Gymnastics, benchmark + core
Weighted pull ups:
10 mins to work up to a max 3 reps
— then:
5 sets of max hanging L-Sit

2.
Odd-Object Conditioning
For Time:
800m Sled Drag

3.
ROMWOD