Friday October 30, 2015

Screen Shot 2015-10-29 at 10.05.12 AM

(Matt rocked the Rahoi Benchmark on Tuesday this week and has been doing an awesome job as our newest coach!  Keep it up Matt!)

Sign up on Mindbody and Post Scores to Whiteboard

Warm-up WOD

EMOM x 8 minutes:

15 seconds of max Squats @ 65% of 1RM

  • You will have to get this to your back before the top of the next minute, so prepare for that and be ready to go at the time of 3,2,1…Go. Write the total number of reps completed over the 8 minutes on the whiteboard.


Level 2 WOD:

AMRAP in 8 minutes:
16 Double Unders
8 Toes to Bar
2 Squat Cleans (185,125)… If 80% of your 1RM Squat clean is heavier than this, please use that weight and write it on whiteboard.


Level 1 WOD:

AMRAP in 8 minutes:
8 Double Unders
4 Toes to Bar
2 Squat Cleans (115,75)

Level 2 MODs:


MOD 1:  SC (155,105)

MOD 2: SC (135,95)


Level 1 MODS:

MOD 1: DU attempts, Knees to Elbows, SC (95,65)

MOD 1: 3x singles, Hanging Leg Raises, SC (75,55)

Leave a Comment