0,3,6,9,12

Dave working on his L-Pull Ups
Dave working on his L-Pull Ups

Don’t forget to wear your costumes to classes today!

Warm-up
7 burpee lateral jumps
10 alternating lunges
10 sots press with an empty bar
500m row
Add some weight to the bar
10 sots press
10 burpee lateral jumps
7 burpee lateral jumps
Stretch

Strength
Sotts press
3-3-3-3
2. Single Arm Dumbbell or Kettlebell Press
3-3-3-3- Each arm
3. Back Squat
5-5-5-5
80-90% Ascending

WOD
On minutes
0,3,6,9, and 12
Each for time
250m Row
10 Alternating Lunges
10 Burpee Lateral Jumps

Games- 185,125
Regional- 165,110
Open- 135,95

5 Comments

  • Michael McGuire

    10/31/2014 @ 8:08 pm

    Sotts-45
    Strict press: 145×3
    Squat: 315×5
    Wod: 2:11, 2:20, 2:35, 2:46, 3:40

    Last round stole my soul

    • Michael McGuire

      10/31/2014 @ 8:08 pm

      At games

  • Paul Lashway

    10/31/2014 @ 4:18 pm

    Sotts: 70
    Press: 65 (R), 70 L). Right shoulder is a meat grindahh
    BS: 225,
    WOD: 2;04, :06, :10, :12, :11 @open weight

  • biscoe

    10/31/2014 @ 1:43 pm

    sotts press x3: up to 75, then chuck made fun of my form and I dropped down to just the bar
    kettlebell press x3: 2 pood each arm
    back squat x5 (80-90%): 335-380
    wod: 16:42 w/ walking kb lunges – knees have been real sore lately

  • Rob Hassell

    10/31/2014 @ 12:18 pm

    Sotts press: 85×3
    DB press: 70×3 left / 65×3 right
    Back squat: 315×5
    WOD: 2:47; 2:48; 2:58; 3:01; 3:03 at regionals

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