Tuesday’s WOD

Announcements

October 31st, Monday – Last Class is at 1 PM. All evening classes are cancelled.

November 11th, Friday – 6 PM MANDATORY Trainer’s Meeting ! Save the date trainers.

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Warm-up

W4: 2 Rounds (No Measure)

3 Rounds

200 M Row

5 Jumping Jacks

5 Grasshoppers

WOD

Metcon (3 Rounds for reps)

Use bike if there are no rowers.

Post reps accumulated for each round into WODIFY.

EX. 750 m = 750 reps /// 9 HSC = 9 reps /// 25 DU = 25 reps

“Chase the Rabbit”

C1

AMRAP 5:

750 m Row Buy-in

THEN:

9 Hang Squat Cleans (115/80#)

25 DU

Rest 5:00

AMRAP 5:

500 m Row Buy-in

THEN:

6 Hang Squat Cleans (155/110#)

25 DU

Rest 5:00

AMRAP 5:

250m Row Buy-in

THEN:

3 Hang Squat Cleans (205/145#)

25 DU

C2:

AMRAP 5:

750m Row Buy-in

THEN:

9 Hang Squat Cleans (95/65#)

25 DU

Rest 5:00

AMRAP 5:

500m Row Buy-in

THEN:

6 Hang Squat Cleans (135/95#)

25 DU

Rest 5:00

AMRAP 5:

250m Row Buy-in

THEN:

3 Hang Squat Cleans (185/135#)

25 DU

C3:

AMRAP 5:

750m Row Buy-in

THEN:

9 Hang Squat Cleans (75/55#)

25 DU (count misses)/ 25 singles

Rest 5:00

AMRAP 5:

500m Row Buy-in

THEN:

6 Hang Squat Cleans (115/80#)

25 DU (count misses)/ 25 singles

Rest 5:00

AMRAP 5:

250m Row Buy-in

THEN:

3 Hang Squat Cleans (145/100#)

25 DU (count misses)/ 25 singles

C4:

AMRAP 5:

400 m Row Buy-in

THEN:

9 Hang Squat Cleans 65/45#)

25 Singles

Rest 5:00

AMRAP 5:

200 m Row Buy-in

THEN:

6 Hang Squat Cleans (95/65#)

25 Singles

Rest 5:00

AMRAP 5:

100 m Row Buy-in

THEN:

3 Hang Squat Cleans (115/85#)

25 Singles