October 2018

(Competition / Glycolytic 2-5 min bursts) WOD Review: 8 min Then group warm up all together: With partner shared reps: 3x: 200m total bike, 10 WB, 20 jump rope, 3 Deads (135/95) (50+ 95/65) WOD 1a Partner Workout x 10 rounds total (5 rounds per team member): 1 Round = 10/7 cal Bike 10 WB […]

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: WOD 30 rounds for time1 Power clean (205/135) (50+ 145/85)1 Muscle/up or 2 Dips (Alt movement is still RX)1 Deficit HSPU (45/25) (50+ up to 1 pad = RX)1 Box jump (30/26) (26 = 24” + 15# crumb plates under the box)

(Practice / Lactate Threshold)WOD Review: 8 min Then group warm up all together: 3x: 1 indoor loop, 5 low RKBS, 5 hanging shrugs WOD “Helen”3 rounds for time of:400m Run21 AKBS (53/35) (50+ 35/20)12 Pull-ups SOD In the remaining time in class, super-set between 6-8 DB or BB Bench press and 10-15 GHD Sit-ups.

Happy October! (Practice / Metabolic Conditioning) WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQB, 20 sec BB front rack stretch, 20 sec BB front squats, 20sec BB power cleans, 20 sec BB squat cleans SOD In 15 minutes, complete at least 4^