Kith Workouts – 10/26/15

 In Daily Workout

Announcements:

  • HalloWOD on Friday, October 30 at 5 pm. Evening classes will be combined, and everyone is invited to participate (even if you’ve already hit your two or three days this week).  More details to come!
  • DSC Winter Open – early bird registration is still open for this 12/12/15 meet.

Kith workouts for Monday, October 26, 2015:

Intensity:

A. Front Squat 5-3-3-1-1
No tempo; Rest 2:00

B. Belly to bar pull-ups
8-6-4-2
Rest 1:30

C. Prowler push relay
4 down/back per person
Rest 3:00 and repeat

D. Sorensen Hold :30 x 3

Fundamentals:

A – Find a heavy front squat single in 12 min
(rest 2 min)

B – Take 85% of A and do 1 rep EMOM x 8, work on speed out of bottom

C – Partner workout
10 alternating rounds (5 each)
10 DB thrusters (light and fast)
30 jump rope
150m Run (end of parking lot and back)

D – Accumulate 40 partner situps with med ball

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