Workout of the Day
A.
Back Rack Reverse Lunge
B. (repeat)
AMRAP in 12 minutes of:
2-4-6-8-10-12-14-16-18-20 etc of:
Hang Squat Cleans
Toes to Bar
Basic everyday WODs.
A.
Every 6 minutes, for 30 minutes (5 rounds):
9 Power Cleans (185 / 125)
15 Box Jumps
21c Assault Bike
Rx+ 12pc/18bj/24c
A.
AMRAP in 15 minutes of:
15/12c Ski
15 Toes to Bar
Rest 5 minutes, then:
B.
AMRAP in 15 minutes of:
15/12c Row
15 Kettlebell Swings
A.
Snatch
B.
“Ingrid”
10 rounds for time of:
3 power snatches
3 burpees over the bar
A.
Split Jerk
B.
Three rounds of:
300m Run
20 Pull-ups
10 Strict Handstand Push-ups
Rx+ 400m, 10 rmu, deficit hspu
A.
In teams of two, with only one person working at a time, complete the following:
One round of:
70 DB Thrusters
70 Double DB Snatches
-Right into-
B.
Two rounds of:
50 Lunges w DBs (famers carry)
50 Hand Release Push-ups
-Right into-
C.
Three rounds of:
30 Burpees
30/22c Assault Bike
No rest between rounds
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