Call us now 540-412-8417

Saturday August 10th - Week 9 of 10

8AM

Warm-Up

- Coaches Choice

A. Close Grip Bench Press

-8 Reps @ RPE 7 (~71%)

-8 Reps @ RPE 8 (~74%)

-8 Reps @ RPE 9 (~76%)

-Subtract 5% repeat sets of 8 reps until RPE 9 again (max 3 sets)

 

B. Squat Snatch

- 2 Reps @ RPE 6 (~83%)

- 2 Reps @ RPE 7 (~86%)

- 2 Reps @ RPE 8 (~89%)

- 10 min EMOM - 1 Rep Each minute; start at 78% with every 2 successful reps increase weight slightly

 

9AM

Warm-Up

Coaches Choice

Partner WOD - Teams of 2 -

2 mile run - alternating between partners (8 - 200m or 4 - 400m each)

Rest 5 minutes

10 Min AMRAP - Alternate between partners as needed

- 6 KTE

- 8 Burpees

- 10 KBS

- 12 Goblet Squats



Request Information Now!