Basic everyday WODs.
Also, on Saturday, September 30th (tomorrow), Forte will be fielding four teams at the Sango Games in Clarksville. LFG!
Team 1
Sarah
Amanda N
Silvia
Team 2
Larry
Haun
Tony
Team 3
Josiah
Tim E
Hank
Team 4
Dylan
Braedon
Evan
A.
Five rounds for time of:
400m Run
20 Pull-ups
10-8-6-4-2 Power Clean & Jerks
A.
Every 7 minutes, for 35 minutes (5 rounds):
21c Assault Bike
18 Wall-Balls
15 DB Bench Press
12 Single Arm Devil Press
A.
Snatch
B.
AMRAP in 10 minutes of:
3 power snatches (135 / 95)
30 double-unders
Masters: 105/70
Rx+ 165/110
A.
Split Jerk
B.
Four rounds of:
Min 1) Toes to Bar
Min 2) Shoulder to Overhead
Min 3) Ski for Calories
Rest 1 minute
Team 1
Sarah
Amanda N
Silvia
Team 2
Larry
Haun
Tony
Team 3
Josiah
Tim E
Hank
Team 4
Dylan
Braedon
Evan
A.
Back Rack Reverse Lunges
B.
21-15-9 rep rounds for time of:
Front squats
Burpees over the bar
then
Buy out:
400m run
Rx+ 165 / 110 (unbroken), bar facing burpees
A.
In teams of two, complete
AMRAP in 15 minutes of:
15/12 Calorie Bike
15 Back Squats
15 Kettlebell Swings
A.
Deadlifts + Double Unders
Every two minutes, for 18 minutes (9 rounds):
40 Double-unders
5 Deadlifts (start light & build)
B.
AMRAP in 8 minutes of:
4 Power Cleans
Max Reps Box Jumps
Workout of the Day
A. (repeat)
From 0:00-8:00
Row 500m/400m
60 Wall-Balls (20 / 14)
From 8:00-16:00
Row 500m/400m
50 Toes to Bar
From 16:00-24:00
Row 500m/400m
40 Hang Clean and Jerk w Dumbbell (50 / 35)
From 24:00-32:00
Row 500m/400m
30 Handstand Push-ups
Each will be scored for time
Masters: 14/10, 35/20, hand release push-ups
Rx+ 50/40 Calories, 30/20, 70/50, strict HSPU
A.
Snatch
B.
Two rounds of:
2 min ski
2 min hang squat snatches
2 min chest to bar
Rest 2 minutes
A.
Split Jerk
B.
Every 3 minutes, for 15 minutes (5 rounds):
10 Bench Presses
10 Burpees
200m Run
Each round will be scored for time
Rx+ 185/125, burpee box jumps (facing, not over – 24/20)