4 rounds for reps: 1 minute max rep Double Under 1 minute max rep Table Top Ring Row 1 minute max rep Box Jump (30/24″) 1 minute max rep Ring Dip -rest 1 minute- post total completed reps each round and any scaling
Workout of the day: 15 minutes for skill: 2 Seated Rope Climbs 3/3 TGU (AHAP) 4/4 KB Snatch (AHAP) -then- 4 rounds EACH for time: 2x15m Sled Push (180/135#) -rest as needed between bouts- post all 4 sled push times
It’s 1 Rep max front squat day!! If you have been coming consistently for the last few months, you are ready for this! Get a GOOD warmup in, make a plan, stick to it, and set a new PR! For those who haven’t done much lifting recently, for whatever reason, then consider not shooting for a new 1RM, but instead make today a training day RATHER than a testing day. We’ve talked lot’s about the distinction between the two recently. If you are an athlete newer to the Hut or have never done any heavy lifting, do more repetitions per set and slowly work up in load as you feel comfortable. Your coaches are here to guide you, so use us! Those of you ready to fire away and hit a new PR… pick your number, plan backwards, rest at least 3 minutes between sets (especially the last few), and go for it!
Workout of the day: 12 minutes to build to a moderately heavy set of 10 Sumo Deadlift -then- Chipper for time of: 500m row/400m run* 100 double unders 75 wall ball shots (20/14#, 10/9′) 50 burpees 25 strict pull ups 500m row/400m run* *run one row one post finish time and any scaling post 10 rep Sumo Deadlift in the section below
Happy Halloween CFM! Make this WOD scary by trying to go unbroken on the snatches and by setting a grueling pace on the rows. Then, hang on for big sets in the TTB and it’ll be over before you know it! Stick around for Halloween Yoga with Maria at 6pm or attend from home via ZOOM.