THURSDAY, OCTOBER 4TH 2018

Home / WOD / THURSDAY, OCTOBER 4TH 2018
Ryan Barlow | October 3, 2018 | no comments |

A) STRENGTH/POWER

Push Press (Week 4 of 4: Establish New Max)

5 Reps @ 70%
3 Reps @ 80%
1 Rep @ 90%
1 Rep @ 100%

At this point, move up in small increments until you reach failure or a weight that you are very certain is close to your current max. If you did not participate in the preview 3 weeks of the progression, use today to establish a One Rep Max (1RM) for the next cycle!

Have fun and be safe folks. Please bail BEHIND the barbell if the weight is not going up. No spotters today. Take a big step back from the rack so there is room to drop the barbell. Let’s see those PRs!!!

PS. If you do hit a new max, write it up on our PR board to share your successes with the rest of the Wildcat Family!

B) METCON (FOR ROUNDS)

16min. EMOM

EMOM x 8min. (Both in the same minute)
8/6 Cal Row
8 Alt. DB Snatches (50/35)

Immediately into;

EMOM x 8min. (Both in the same minute)
8/6 Cal Assault Bike
8 DB Power Cleans (50/35)

S1/MRx: DB SN and PC (40/25), 7/5 Cal Row/Bike
S2/MS: DB SN and PC (30/20), 6/4 Cal Row/Bike
Rx+: 10/8 Cal Row/Bike

Score is rounds completed out of 16 (e.g. 14 if you took two rounds to rest or did not finish them)

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