Monday 10.21.17

It’s a new week, a new day and we are RCFSTT strong!!

Strength: Build to Heavy Push Jerk

WOD:
As Many Rounds (and Reps) As Possible in 20 Minutes
5 Clean and Jerks (155/105)
10 Toes to Bars
Rest 30 seconds

Saturday 10.21.17

It’s Saturday! Grab a partner and lock out together!

WOD:
For Time:
500m Row  **125 DoubleUnders**
50 Deadlifts(275/185) **Deadlift Hold**
50 Toe To Bar **Partner Hang**
*Partner 1 works while Partner 2 holds
**Split work evenly

Friday 10.20.17

Look how green everything is getting again. This is one good thing about all the rain 🙂

WOD:
5 Rounds For Time
20 Box Jumps (24/20)
15 Slam Ball Over the Shoulder (30/20)
10 HandStand Push Up

Thursday 10.19.17

What a great community we have! RCFSTT Strong!

WOD:
3 Rounds
As Many Rounds (and Reps) As Possible in 4 Minutes
25 Wall Balls (20/14)
25 Med Ball Cleans (20/14)
Max Effort Row for Calories
*Rest 2 Minutes between Rounds

**Score is Total Calories

 

Wednesday 10.18.17

Even with the water, we are RCFSTT Strong!

WOD:
5 Rounds For Time
10 Ground 2 OverHead (42/25)
20 OverHead Lunges (45/25)
30 DoubleUnders

AFTERBASH: Accumulate 3 minutes in a Plank