• 2009 Murcott Drive, Saint Cloud, FL 34771
  • 2009 Murcott Drive, Saint Cloud, FL 34771
  • 2009 Murcott Drive,
    Saint Cloud, FL 34771

WOD
October, 10/18/17

Monday

 

**SWOD**

EMOM 7

Snatch High Pull +

Power Snatch Below Knee +

Squat Snatch Below Knee +

 

**WOD**

3 RFT

15 Medball Cleans

200m Run w/ Medball

15 Medball sit-ups

200m Run w/ Medball

Class Schedule

Tuesday

**SWOD**

Bench Press
10-8-6-4-2-2

 

**WOD**

3 RFT

9 Deadlifts (305/2015)

15 Pistols (alternating)

21 HRPU

 

 

Class Schedule

Wednesday

 

**SWOD**

Skill Day

Skill 1 – Seated Box Jump

Skill 2 – Slam Ball Throw

 

 

**WOD**

3 RFT
30 Dubs

10 Overhead Squat (95/65)

Then

3 RFT

10 HSPU

40′ Sled Push

Class Schedule

Thursday

 

**SWOD**

EMOM 12
1-6-8 Strict Pull-ups
2-6-8 KB SDHP (70/53)

3-20 Air Squats

 

**WOD**

For Time

1 Mile Run

100′ Tire Flip

100′ Broad Jump

Class Schedule

Friday

 

**SWOD**

Hang Power Clean +

Hang Squat Clean +

Push Jerk +

Split Jerk +

 

**WOD**

3 RFT
20 Toe 2 Bar

50′ Overhead lunge (95/65)

Class Schedule

Saturday

 

 

Coach’s Choice Partner WOD.

Class Schedule

Sunday

 

 

Hero WOD.

Class Schedule