Wednesday, October 14, 2015
WARMUP/MOBILITY
2 Rounds KB Shoulder Warmup with light KB (10 mins max):
30 secs Arm Bar hold per arm
10 Halos each direction
5 Shoulder Press Right Arm + 5 Windmills
5 Shoulder Press Left Arm + 5 Windmills
30 secs Arm Bar hold per arm
10 Halos each direction
5 Shoulder Press Right Arm + 5 Windmills
5 Shoulder Press Left Arm + 5 Windmills
WOD A
Shoulder Press x 3
5 x 3 : lb
15 mins
4-5 sets of 3 reps at 75%
Not building sets today, warmup to 75% and hit all 4-5 sets at that weight
4-5 sets of 3 reps at 75%
Not building sets today, warmup to 75% and hit all 4-5 sets at that weight
WOD B
3 Rounds NFT (10 min cap):
20/15 Calorie Row
15 DB Bench Press – unbroken smooth
8/5 Strict Pronated Pullups – add weight if you can go unbroken
*Don’t sprint between exercises, but each round must be less than 3 mins in order to not time cap. Rowing should take approx. 1 min so adjust Cals accordingly
20/15 Calorie Row
15 DB Bench Press – unbroken smooth
8/5 Strict Pronated Pullups – add weight if you can go unbroken
*Don’t sprint between exercises, but each round must be less than 3 mins in order to not time cap. Rowing should take approx. 1 min so adjust Cals accordingly
WOD C
4 x 30 secs Team Assault Bike
In teams of 4, complete 4 x 30 sec MAX EFFORT Assault Bike intervals each for total team Calories
*Set the main clock to 30 secs on / 15 secs off – athletes must transition during 15 sec but monitor doesn’t need to be reset, just accumulate over the 16 rounds
*For teams of 3, add an extra third of the total Cals to get the team’s final score
*Set the main clock to 30 secs on / 15 secs off – athletes must transition during 15 sec but monitor doesn’t need to be reset, just accumulate over the 16 rounds
*For teams of 3, add an extra third of the total Cals to get the team’s final score
