Thursday

October 5, 2017

*Please note that our 7pm class will be cancelled due to our 7pm-9pm happy hour at Harlan Publick in Sono. We hope you can all join us!

 

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

5 x SA KB Swing L

5 x SA KB Push Press L

25m SA KB OH walk L

5 x SA KB OH squat L

repeat on the right side

x 2 rounds

 

then:

 

10 mins of:
rope climb progressions and pistol progressions if needed.

 

+

 

5 Rounds
400m Run
10 Burpee Pull-ups (Can scale up to burpee bar mu.)
10 Alternating Pistols (Can scale up to weighted pistols)
2 Rope Climbs (Can scale to 1/2 rope climbs or seated-to-standing rope pulls)

 

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Wednesday

October 4, 2017

WOD
3min Z1

+

Crossover Symmetry

+

Coach leads group through:

10 PVC Pass throughs

10 PVC OHS

10 PVC prone pass throughs - no weight (video)

10 PVC hollow rocks in the snatch grip

x 2

 

A. Hang Power Snatch – 10 minutes of work
B. Banded Power sprints x 5 sets – OTM
6-8 sec. @ max output (team up)

 

Rest 5 minutes

 

12 minutes @ 85-90% effort
3 burpees
6 dB Hang power Snatch, 50/35 (3/side)
9 box jumps

 

SWEAT

50 Calorie Row

40 Box Jumps (24/20)
30 Kettlebell Swings (53/35)
20 Goblet Squats (53/35)
10 Burpees
20 Goblet Squats
30 Kettlebell Swings
40 Box Jumps
50 Calorie Row

 

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Tuesday

October 2, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

10 seated wall angels

10 air squats

10 hanging scap retractions

x 3 rounds

 

A1. Back Squat @ 42×1 x 2 reps x 4 sets @ same weight as last Tuesday’s last set
A2. Supinated Barbell bent over row @ 2020 tempo x 6-8x 4 sets (video)
+
2 minutes on @ 90% effort


10 pull ups
15 ball slams, 30/20#
20 DB walking lunge steps
amrap double unders or singles


2 minutes active recovery on bike/walking/rowing etc.
x5 rounds

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