Saturday Oct 17, 2026

WARM UP 10-17-26 (Check In) Jog 200 m OR Shuttle Run-1 min Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Grapevines-20 m ea/s Skips-20 m Broad Jump (soft landing)-10 m Walking Lunge w/ Twist-10 m ---- Burpee-5 reps Inchworm + Upward Dog-5 reps Burpee-5 reps Alt Scorpion-10 reps Downward Dog Foot Tap-20 reps ---- PVC Passthrough-10 reps PVC Cuban Press-5 reps PVC Behind the Neck Press-10 reps --- Burgener Warm Up (3 reps each spot, from power pos w/ PVC Jump and Shrug-3 reps Elbows High and Outside-3 reps Muscle Snatch-3 reps Snatch Land-3 reps --- Powersnatch (mid shin, barbell)-5 reps PARTNER WOD 10-17-26 (Time, Rx2, Rx3) FOR TIME: Run-1 mile *Alt Every 200 m, 4 sets each ---Into---- Partner Isabel 60 Powersnatch for Time *Alt Every 5 reps ---Into---- 100 Bar Facing Burpees *Alt Every 5 reps ---Into---- Run-1 mile *Alt Every 200 m, 4 sets each Goal: Sub 25, CAP 33 minutes Rx: 135/95 Rx2: 115/75 Rx3: 75/55, Sub Regular Burpees, Sub 1200 m Run (alt every 150 m) MODWOD 1: 45/35 OR 20/15 DB Snatch, Sub Bodybuilders, Sub 1200 m Run (alt every 150 m) OR Sub 3200 m Bike Erg (alt every 400 m) MODWOD 2: 15/12 DB Snatch, Sub Bodybuilder to Box, Sub 2400 m Bike Erg (Alt Every 300 m)