Thursday, October 10th 2019


A) 10-8-6-4-2
unbroken touch and go power clean + jerk
Ascend in weight each set. Go every 3 minutes.
B) For time:
strict press (75/55lb) -pushup.
Run 400m after every round.


95/65lb. Deficit pushups (hands on plates)

WOD Notes

We are starting today off with unbroken sets of touch and go power clean and jerks. Focus on efficient barbell cycling technique and remember to find places to breathe because these sets will get the heart rate up! The metcon today will challenge your muscular endurance. The strict press will get hard very quickly, so make sure you break them up into manageable sets and rest as needed between sets. The run after each round will give you arms a break before the next set.

Metcon Class

Fight gone bad style workout. 24 minute EMOM (max reps at each station) 1) wallballs (20/14lb)
2) calorie row/bike
3) db burpee box step ups (20/18″)(35/25lb)
4) slamballs (20-30lb/40-50lb)
5) 10m shuttle sprints
6) rest