This Week’s WODs – CrossFit Aspire

Monday, October 2nd
Push Press 1

4 Rounds of…
AMRAP in 3
15/12 Calorie Row
10 Burpees
Max Rep Push Presses @ 60%
– :60 sec rest

Tuesday, October 3rd
Back Squat – Week 6
65% x 8
75% x 6
85% x Max Reps

15-12-9
Pull-ups
Front Squats (95/65)
400m Run

Wednesday, October 4th
50ft Farmer’s Carry

EMOM x 12
:40 sec Wallballs
:40 sec Sit-ups
:40 sec Box Jumps
:40 sec KB Swings

Thursday, October 5th
OTM 5 x 2+2+2
Hang Snatch Pull + Hang Snatch High Pull + Hang Power Snatch
– Light & Fast
OTM 7 x 2
Hang Power Snatch

5 Rounds
200 Meter Run
30 Double Unders
9 Hang Power Snatches (75/55)

Friday, October 6th
Bear Complex Practice
– Power Clean
– Front Squat
– Push Press
– Back Squat
– BTN Push Press

1,2,3,4,5,5,4,3,2,1
Bear Complex (95/65)
Burpee Pull-ups
– Rx+ (135/95)

Saturday, October 7th
CLOSED! Rookie Rumble!

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