October 4, 2017 Josh Rogers

Double trouble

Textbook.

 

 

**Announcements**

  • OCT 6th Anniversary party!  On Friday, Oct 6th, we’re gonna celebrate the 1 year anniversary of RPM Training.  No workouts for this one either…  Just food, drink, and not being sweaty while we hang out for once.  Mark your calendars!
  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

S&P Cycle: SQUAT – pull – press – pull – off

A.  back squat: 8-8-8-8; rest as needed

B. 3 rounds, each for time:

  • 100yds sled push (135/75)
  • 8 wall climbs
  • 100 double-unders

*rest ~ 3 min bt rounds

 

 

 

CSPORT

A. 4 sets:
30 sec jump rope
30 sec thrusters

B. 4 sets:
30 sec plank
30 sec mtn climbers

C. For time in any order and partition the reps in any way
50 cal row
50 push ups
50 box jumps
50 OH plate lunges
50 weighted sit ups
50 pull ups

 

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