The "Sport of Fitness"
(713) 494-7209

10/6/2017; Friday

Strength:
Deadlift: 5×4
(working up in weight each round)
*try for a higher 4-rep-max
*new 1-rep-max coming Oct 16!
 
WOD:
1-Mile Run, best effort, Rest 4:00
800m Run, best effort, Rest 3:00
400m Run, best effort, Rest 2:00
200m run, best effort

10/3/2017; Tuesday

WOD: 3 rounds:
Pick your workout, for highest points possible:
AMRAP each min:
Min 1: Box jumps: 24/20 = 1 point, 30/24 = 2, 36/30 = 3
Min 2: Pull-ups = 1, C2B = 2, Muscle-ups = 3, Ring MU = 4
Min 3: Wall balls: 14/8 = 1, 20/14 = 2, 30/20 = 3
Min 4: Sit-ups: Unweighted = 1, 35/25=2, 50/35 = 3, 70/50 = 4
Min 5: Jump rope: singles = 1, doubles = 2, triples = 3
Min 6: Rest

10/2/2017; Monday

Strength:
Back Squat (5×5, working up in weight each round)
*try for a higher 5-rep-max
*new 1-rep-max coming Oct 16!
 
WOD:
15 min amrap:
20 lunges (53/35)
20 kbs (53/35)
 
One teammate is on rower, at all times.
Score is rounds & reps.
Write total meters for team in notes.