ARFC 9.6.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Baseline (Time)

For Time:

500m Row

40 Air Squats

30 Ab Mat Sit-Ups

20 Push-ups

10 Pull-ups

ROMWOD

“Why Not”

ARFC 9.5.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

STRENGTH/SKILL

Plank Slide

RX Down and back length of rig x2

Scaled Length of rig x1

Metcon

Metcon (AMRAP – Reps)

3 Rounds for MAX Reps

Min 1 – Burpees

Min 2 – Wall Ball (20/14)

Min 3 – DL (115/75)

Min 4 – Med Ball Sit-ups (20/14)

Min 5 – Hang Power Cleans (115/75)

-Rest 1 Min-

Cool Down

ARFC 9.4.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

STRENGTH/SKILL

Thruster (1×3)

On a 20 minute clock find a 3 Rep Heavy Thruster

Metcon

Metcon (Time)

21-15-9

T2B

Power Cleans 115/75

*100m Farmer Carry After Each Set (53/35)

Cool Down

LABOR DAY

Alamo Ranch Fit Club – Functional Fitness

Metcon

Metcon (AMRAP – Reps)

#squadWOD

With A Partner Complete:

10 AMRAP

5 Pull-ups

5 Burpees

*One partner works one partner rests

-Rest 1 Minute-

10 AMRAP

15 Ab Mat Sit-Ups

15 Push-ups

*One partner works one partner rests

-Rest 2 Minutes-

17 AMRAP

60 DL (135/95)

300 Single Unders

60 Front Squats

300m Single Unders

60 Push Press

300 Single Unders

In remaining time: Max Clean and Jerks

*One partner works one partner rests
*Score is total number of reps completed as a team throughout all of the AMRAPs.

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

PARTNER Fight Gone Bad (AMRAP – Reps)

5 Rounds of:

1 Minute at each station

Wall Balls 20/14

SDHP 75/55

Box Jumps 24/20

Push Press 75/55

Cal Row

1 Minute Rest

**One partner works, one rests.
Score is total reps from all movements combined.

CONGRATS KRYSTAL & GABE ATHLETES OF THE MONTH!!!!