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WOD For: Thursday, October 31, 2019

MAXCF

“Tri Sprint Intervals”

5 Rounds – 4:00 on/4:00 off

30/20 Cal Row

30/20 Cal Bike

AMRAP Shuttle Sprints

*Courtesy of CFNE

Post all 5 scores

MAX45

STRENGTH
EVERY :45 FOR 5 SETS
3 Push Press*
*Increase weight every round. Work up to and past your workout weights.
WORKOUT
4 ROUNDS FOR TIME
10 Push Press (75/55)
10 Up-Downs
2:00 Rest

3 ROUNDS FOR TIME
10 Push Press (95/65)
10 Burpees
2:00 Rest

2 ROUNDS FOR TIME
10 Push Press (115/85)
10 Bar Facing Burpees

MAX30

WORKOUT
EMOM 15:
MIN 1 – 15 KBS
MIN 2 – 15/12 Cal Ski-Erg
MIN 3 – 15 KB Goblet Squats
OPTIONAL FINISHER
2-3 SETS
10 Skull Crushers
20 Alt. V-Ups
10 Bicep Curls

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