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WOD
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Part 1: 0:00 – 8:00
Work up to a 3RM Push Press (bar starts on floor)
8:00 – 10:00 Rest
Part 2: 10:00 – 18:00
21 – 15 – 9
Push Press (70% of Part 1)
Kettlebell Swing, 70#/55#
18:00 – 20:00 Rest
Part 3: 20:00 – 28:00
Complete as many rounds as possible in 8:00 of:
5 Pull-ups (gymnastic kip only)
10 Push-ups
30 Double-unders
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Strong October fam, strong October!
Today’s WOD Minus The Kitchen Sink!
Today’s WOD is 3 parts and there’s a lot going on! You’re going to have to be on the ball to get the most our of this workout. We’ll talk about this during the briefing but knowing the flow before you even walk into the gym is going to help you out.
Part 1: You have 8:00 to work to a 3 rep max of the push press. The bar will come off the floor for this, so be prepared for that. For this piece you’ll record your heaviest set of 3. During the 2 minute rest you’re going to have to quickly calculate 70% of that heaviest set of 3 and load the bar with that weight for part 2.
Part 2: To start this piece on time you’ll have to utilize all of your math and barbell loading skills. That 2:00 will go fast, so be ready for it. For this piece you will record the time it takes to compete the 21-15-9. The sooner you finish, the more rest you get!
Part 3: For this AMRAP everyone will work for 8:00. Your score for this piece will be the number of rounds + reps you complete.
Yep, lots going on. But hopefully us providing you some details will help you navigate today’s workout with ease. See you in there!!
