Wednesday

October 11, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

10 PVC pass throughs

10 PVC overhead squats

10 PVC Prone pass throughs

10 Push ups 

x 2 rounds

 

A. Hang Power Snatch; 2 reps @ 80% of last week’s toughest weight on the 90 seconds for 5 sets
B. 10 sec. sprints (sled/ bike/ or running - your choice) on the 60 seconds x 5 sets
+
4 minute amrap
10 DL 155/105 barbell
15 squat jumps
20 sit ups
25 double unders
Rest 2 minutes
3 rounds

 

*perform the amraps at a tough pace. One in which you get uncomfortable and cannot talk with. However, ensure you slow down on the dl’s and lift with perfect form.

**you can scale the DL’s up to 185/125

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Tuesday

October 10, 2017

WOD
100 DU or 5 min DU practice

+

Crossover Symmetry

+

Coach leads group through:

10 Squat to thoracic rotation

10 Frog squat to plank pull in

20 mountain climbers

x 2 sets

 

then:

 

A1. Back Squat @ 42×1 x 3 reps x 5 sets @ same weight as last week

A2. Supinated Barbell bent over row @ 3020 tempo x 6-8x 5 sets
A3. Rear delt flies @ 8 reps @ 3010 tempo x 5 sets
+
30 Thrusters (65/45)
400 Meter Run
30 Thrusters (65/45)

 

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Monday

October 9, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

Worlds Greatest Stretch (video)

25m bear crawl

25m walking lunges (no weight)

 

then:

 

A1. Single leg RDL x 6-8/side x 5 *add 10% from last Monday
A2. Standing single arm DB press x 5-6/side @ 3030 tempo x 4 sets
+
AMRAP 7
Hang Power Clean @ 80% of last weeks heaviest double.
**every time you drop the bar you must complete amrap upper body push.

* this can be push ups, dips, strict HSPU’s etc..

 

Rest 3 minutes

 

Top of every minute for 4 minutes
complete 10/7 calories on the rower AFAP

 

Rest 2 minutes

 

Top of every minute for 4 minutes

complete 10/7 calories on the AB AFAP

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