STRENGTH : U/B HANG POWER CLEANS (80%)
5:50s:5:50s:4:40s:4:40s:3:30s:3:30s:2:20s:2:20s:1:10s:1
WOD : 5 ROUNDS FT (15-MIN TIME CAP)
- 15 WB SHOTS (20/14)
- 5 BOX JUMP OVERS (24/20)
- 15 SNATCHES (75/55)
- 5 BOX JUMP OVERS (24/20)
STRENGTH : 10-MIN EMOM
- 5 Thrusters (60%)
PARTNER WOD : 10-MIN AMRAP
- Max Hang Squat Cleans (115/75)
While partner HS Holds
Break and switch
- Max DEADLIFTS (115/75)
While partner plate squat hold (45/35)
Break and switch
Score = Total Cleans and DEADLIFTS
SATURDAY OCT 8th :
- THERE WILL BE NO CLASSES AT ANY LOCATION DUE TO OUR :
RCF Anniversary Party x In-House Throwdown!! (:
WOD : 10 Rounds For Time!
- 5 DEADLIFTS (155/105)
- 5 HSPU +(STRICT)
- 3 HANG POWER CLEANS (155/105)
- 3 PULL-UPS +(C2B)
- 1 JERK (155/105)
- 1 BURPEE
STRENGTH : 10-MIN EMOM
- 5 Back Squats (60%)
WOD : 6-MIN AMRAP (3:1:2:30s:1)
- 10 Snatches (75/55)
- 10 Jumping Back Squats (75/55)
- 10 Burpee Box Jumps (24/20)