DATE – Sunday, October 14 –

STRENGTH

Warm-up

2 rounds of:

 

1 length bear crawl

1 length walking lunges

 

Mobility

 

2×14 KB Windmills (7 reps each arm)

Couch Stretch (90 secs each side)

 

WOD A)

Snatch: 2 (reps) X 2(sets) @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds For the sets through 90%, rest 30 seconds between reps for the final set of 75%.

WOD B)

1a) 5×3 Pause Front Squats – Hold for 3 seconds in bottom of first rep, reps2 and 3 are normal reps.

1b) 5×5 Weighted Pull Ups – Strict (Band assisted use thinnest band possible – Strict)

Do set one of a), rest 60 seconds then do set one of b), rest 60 seconds and repeat for all 5 sets.

 

WOD

 

WARMUP: 

-Easy 400m Run

-Hip Ext. Stretch w/bands – 60 secs per side

-Posterior Chain floss w/bands – 60 secs per side

 

WOD A) 3 Sets for times – Rest 2 mins between sets:

15 Front Squat 115/75 (Must be unbroken)

400m Sprint

15 Ball Slams 40/30

*Rest 5 mins before doing WOD B

 

WOD B) 3 Rounds:

Max KB Swings in 60 secs 24/16kg

Max Double Unders in 60 secs

*Do 60 secs of KB Swings followed immediately by 60secs of Double Unders. Repeat for 3 Rounds.