Month: October 2020

Final FOTC WOD:

10Rds for time:
9 Thrusters (95/65)
35 Double Unders

*20min Cap

*If you are doing the FOTC qualifer please know and follow your divisions workout

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7 sets:

3 Bench Press (RPE 6)(explode every rep)(all sets same weight)
-Superset with:
:20 Hanging L-Sit
20 AB Mat situps

*Rest as needed between full sets

*Move right from bench press into L sit then right into situps

1 set every :90 Until the work cannot be complete in required window:

6 Pull-ups
3 Power Snatch (135/95)
6 Bar Facing Burpees

*Capped at 12 rounds or 18mins
*Modify as needed

Backsquat:
1×10 (RPE 6)
1×5 (RPE 7)
1×3 (RPE 8-9) (Heavy triple)
-1x Max Effort Backsquat with 60% of triple

9min AMRAP:
12 push ups
20 DU
12 Russian KB Swings (70/53)

FOTC Workout #4

12mins To Complete:

Part A

1-2-3-4-5-6-7-8-9-10
DB squats (50/35)x2
Bar Facing Burpees

Part B
1-Max Clean

*if you are logging FOTC scores please know your division and have a judge

*if you are not doing FOTC please modify accordingly