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WOD For: Wednesday, October 09, 2019

MAXCF

STRENGTH
Power Clean 5×3
*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics.
WORKOUT
“ELIZA-PLUS”
FOR TIME:
27-21-15-9:
Power Cleans (135/95)
Ring Dip or HR Push-up

MAX45

STRENGTH
Bench Press 6-4-2-6-4-2
*Increase weight every round. Keep weight moderate.
WORKOUT
AMRAP 10:
10 Up-Downs
10 Slam Balls
200m Run

MAX30

WORKOUT
EMOM 15:
MIN 1 – Max KB Goblet Alt. Reverse Lunges
MIN 2 – Max Push-Ups
MIN 3 – Max KBS
OPTIONAL FINISHER
2-3 SETS
20 Glute Bridge-Ups
15/15 Side Plank Raises

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