10.1.21 Workout of the Day

Sep 30

Sep 30 10.1.21 Workout of the Day

Valeria, 830

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Fittest of Coast Information
FOTC starts today. All registered online athletes we will judged by a fellow member in class on the Barbell side. Those non-registered athletes will complete the wod without a judge.

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Birthdays
Happy Birthday Sarah Ortega.

Barbell
Fittest of the Coast Workout 1
For Time
12-9-6-9-12
Thruster (95/65)
Bar facing burpee
[12 min cap]

[We will run 2 heats. All registered online participants will judge each other. All other athletes will complete the workout without a judge.]

Accessory
Option 1: CompTrain Power Snatch
On the every 1:30, 5x3 @70-75%

Option 2: 1 mile run @ 70%

Interval
Conditioning: 3 sets for max reps
ODD: AMRAP 4
Machine of choice (see below)
INTO
21 KBS (53/35)
INTO
Max KB front rack lunges (53/35)
Rest 2 minutes
EVEN: AMRAP 4
Machine of choice (see below)
INTO
21 KBS (53/35)
INTO
Max DUBS/ singles
Rest 2 minutes