WARM UP: C2C 10 single arm thrusters (each) :30 Hollow body hold 10 Plank to toe touches C2C a little faster than first 50’ Duck Walk 50’ Tall Plank Lateral Crawl Right lead 50’ Tall Plank Lateral Crawl Left lead 50’ Quadruped crawls SKILL: 4 rounds 400m Run (:90 Rest) WOD: For Time: 30-20-10 DB
WARM UP: 2:00 Bike 400m Run 5 Walking Inch-worms 10 Hip Openers 10 Single Arm DB Strict Press (each) 10 Single Arm DB PP (each) 10 Single Arm DB Crossbody DL SKILL: Every 2:00 for 10:00 10 Shoulder Press WOD: For Time: 21-15-9 Alternating Dumbbell Snatches 9-6-3 Bar Muscle Ups
WARM UP: 3 X Fence drills 10 Squat jumps 10 SL Sit-ups 10 GMs SKILL: Set up for WOD WOD: 6 RFT 15 OHS 15 Box Jump Overs (24/20) 25 AB Mat SU 200 M Run
WARM UP: 3 Sets: 10 Reach Throughs 15 Banded GM (green/purple) 8 Tipping Birds (each) 20 Ice Skaters 15 Russian KBS SKILL: 3 Sets: 8 DB Single Arm Hang Clean and Jerk 30 Russian Twists (25/15) 20/20 Butt Walk WOD: For Time: 21-18-15-12 Deadlifts 400m Run
WARM UP: 8:00 AMRAP: 10 PVC Pass Through 10 PVC OHSQ 5 Ring Muscle Up Drills 5 Burpees 5 Bar Muscle Up Drills SKILL: 6:00 EMOM 1RM Snatch WOD: For Time 50 DU 20 OHSQ 50 DU 12 Ring Muscle Ups 50 DU 20 Dumbbell Snatches 50 DU 12 Bar Muscles
WARM UP: 10 Lunge to Instep 10 Air Squats 3 Inch Worm + Push-UP 5 Burpees 15 Front Squat with bar 15 Shoulder Press with empty bar SKILL: 20-18-16-14-12-10 of Thrusters WOD: For Time: 400m Run 25 Burpees 500m Row
WARM UP: 30 drills X 2 Jumping jacks Squats Push ups Downward dog Lunge to instep right Lunge to instep left Ring Rows SKILL: Into WOD WOD: 3 RFT 50/40 Calorie Bike 4 CTC Empty Sled Push 50 Ab Mat Sit-ups
Congratulations to Sarah Septien for being selected as October’s Athlete of the Month. Sarah has shown a great amount of growth since first stepping in the doors of Mission. She is usually crushing the WOD’s during the zero dark-thirty class (5am). If you do get an opportunity to WOD with her, pray it is not
WARM UP: 2 Rounds: 15 Jumping Jacks 8 Lunge to Instep 10 Pelvic Raises 10 Jump Squats SKILL: Every :90 for 9:00 1RM Clean and Jerk WOD: “The Bear” 5 Rounds 7 Complexes of: Clean Front Squat Shoulder to Overhead Back Squat Back to Overhead
8842 Broadway St.
San Antonio, Texas 78217
