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.
