October 2018

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 3x of: 1 indoor loop, 10 BB OHP, 8 small plate back flies, 5 air squats, 3 step-ups/leg, 5 PVC overhead squats, 5 sit-ups, 1 rope pull SOD 3 x 10 OHP & 3 x 10 Heavy tubing back rows (double up […]

(Competition / Lactate Threshold)WOD Review: 8 min Then group warm up all together: 3x: 1 indoor jog, 1 pole fwd lunges, 10 hollow rocks, 5-10 PVC pass thru, 5 PVC power snatch, 5 hanging shrugs SOD 5 x 4/leg^ Weighted pitcher squats (lite to medium – focus on good depth and form) AND3 x 10-15

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 60 sec Bike (row as needed), 30 sec PVC pass thru, 20 sec of TVWQB, 30 sec wall squats, then 3x: 1 DB deadlift/arm, 1 DB snatch / arm, 3 WB and 1 candlestick WOD AMRAP 22:14 DB Snatches (total) (50/35) (50+

(Practice / OlyNastics)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec BB front rack stretch, 30 sec PVC front rack wall squats, then 3x: 5 BB front squats, 5 BB push press, 3 BB thrusters, 5 hanging shrugs, 5 pushups SOD 3 x 10^ Front squats (55-70%) and 3

(Practice / Gymnastics Focus) WOD Review: 8 min Then group warm up all together: 3x: 5 cal pull, 10 hanging shrugs, 5 box jumps… then, 2x: 1 pole forward lunge walk, 1 pole frd inchworm with push-up Skill WOD 12 min to practice 1-2 gymnastics skills. WOD 1a For time (10 min cap for WOD 1)21-15-9Ring

(Practice / Lactate Threshold) WOD Review: 8 minThen group warm up all together: 60 sec row, 20 sec TVWQB, 20 sec alt lunges, 20 sec front rack stretch, 20 sec front squats, 20 sec push-ups, 20 sec back squats SOD 15 Min to build to a challenging clean (any style: hang, squat, power…) WOD 14

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 3x: 1 inside loop, 5 burpees, 5 RKBS (WOD wt), 3 step-ups / leg, 5 BB Pendlay rows WOD For time:Buy in: 800m run (1k row) Then 21-15-9Bar facing BurpeesAKBS (70/53) (50+ RKBS 53/35)Box step-up (Body weight) (per leg)Pendlay row (115/75) Then

(Competition / Leader Board Day)WOD Review: 8 min Then group warm up all together: 60 sec row, 10 air squats, 10 ab mat sit-ups, 5-10 push-ups, 10 hanging shrugs. SOD 3 x 10^ DB bench press & 3 x 10-15 GHD Sit-ups (16 min) WOD 1 “Baseline” for Time/Board:500m Row40 Air squats30 Abmat sit-ups20 Palm

(Practice / Glycolytic 2-5 min bursts) WOD Review: 8 min Then group warm up all together: 60 sec bike or row, 20 sec leg swings/leg, 20 sec good mornings, 20 sec BB deadlifts, 20 sec push-ups, 20 sec handstand hold WOD 6 rounds:18/15 Calorie bike (Row if needed)15 Deadlifts (225/155)12 HSPU*Rest 3 min between rounds.

(Practice / Lactate Threshold) WOD Review: 8 min Then group warm up all together: 3x: 1 indoor jog, 3 burpees, 5 BB deads, 5 WB, 5 sit-ups, THEN 3x: 1 BB Power clean > 1 Hang squat clean > 1 Thruster. (*For BB warm-up, add a little wt for round 2 & 3) SOD In