ACF WOD “You got me going” 10.30.18

AMRAP 20 with a Partner: Double KB Front Squat (53’s/35’s) *only one person can be working on the FS at a time – the other partner is running to the stop sign

ACF WOD “Crux” 10.29.18

1. 3 rounds not for time: -30 Single Unders -20 Double Unders -10 Triple Unders 2. EMOM 15 Minute 1: 9 Bench Press (185/125) Minute 2: 7 Burpee Box Jumps (24/20”) Minute 3: 50ft Seated Sled Pull

ACF WOD “SQUAT PROGRAM – DAY 8” 10.26.18

First… Bottom Up Front Squat 5-5-5-3-3-3-3 reps …then Superset x2: 10ea DB Box Step Up 10 Glute Ham Raise (https://youtu.be/w_7UaXfsbaw) on GHD machine or on floor with partner anchoring and using hands if needed

ACF WOD “Dork” 10.25.18

For time: 3-minute handstand hold 100 air squats 50-meter handstand walk 100 air squats 30 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats

ACF WOD “Dork” 10.24.18

“Dork” 6 rounds for time of: 60 double-unders 30 kettlebell swings (53/35) 15 burpees

ACF WOD “Turbulence” 10.23.18

First… Deadlift 10-10-5-5-3-3 reps …then 10x100M Sprint on 90 sec (For 530am if they don’t want to run in the dark we can do 150m sprints on the rowers)