October is Breast Cancer Awareness Month. Today, make sure you wear pink to do your WOD and support the fight against breast cancer
ROOKIE
A.
“MoMo”
500m Row
– – –
Back Squat 1RM
– – –
10 Rounds:
5 Pull Ups
10 Push Ups
15 Squats
– – –
Shoulder Press 1RM
– – –
10 Rounds:
5 Deadlifts
10 Handstand Push Ups
15 Sit Ups
– – –
Deadlift 1RM
– – –
Row 500m
(teams of two, only one person working at a time, share the reps as needed, score is total time, and total of each athletes best lift, cap time 45min)
INTERMEDIATE
A.
“MoMo”
500m Row
– – –
Back Squat 1RM
– – –
10 Rounds:
5 Pull Ups
10 Push Ups
15 Squats
– – –
Shoulder Press 1RM
– – –
10 Rounds:
5 Deadlifts 120/80kg
10 Handstand Push Ups
15 Sit Ups
– – –
Deadlift 1RM
– – –
Row 500m
(teams of two, only one person working at a time, share the reps as needed, score is total time, and total of each athletes best lift, cap time 45min)
COMPETITOR
A.
Push Press (banded)
2-2-2-2-2-2-2
Rest 60s
Loading 65%
B.
Push Press 8RM
C.
5 Rounds for time:
15 Deadlifts 100/70kg
15 Handstand Push Ups
(Cap time 12min)