Warmup
200m jog, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - wod specific mobilty w coach
Metcon
Partner WOD 2ppl
"For Time - Buy-in 100 cal bike (split)
Then, 20 Rounds of:
10 Toes-to-Bars
20 Air Squats
10 Kettlebell Swings -
A1 goes while A2 rest then, switch"
Tuesday 10/31/17
Warmup
12/10 cal bike - 3rds 10 air squats, 5 squat jumps,front lunges down, side lunges back - wod specific mobility w coach
Skill Work
Thriller dance warm up
Metcon
Halloween Zombie WOD: 10RFT - Pumpkin smashes (11 ball slams 30/20), Candy bag carry (10 wreck bags walking lunges 50/25), chainsaw row (9cal row) Brain toss (8 wb shots 20/14, 14/10), Walk like the dead (7 walking push ups) Blood on bar (6 pull-ups), Grave diggers ( 5 burpees)
Monday 10/30/17
Warmup
row 600/500m, then 3 rds - 10 air squats, bear crawl down, 5 jump squats, crab walk back, - then group wod specific mobility with coach
Strength / Skill
a1: front squat, 7x50%, 5x60%, 3x70% + 2x (pause and explode)
b1:.3x10 DB rows, b2: 3x10 russian kb swings
Metcon
5RFT: 1rd = high hang clean + clean + push press, high hang clean + clean + push jerk, high hang + clean + split jerk (* must be able to complete the entire rd without putting bar down. If you can add weight in between rounds then do so "same rule applys"
Saturday 10/28/17
Saturday, October 28, 2017
Warmup
10 cal bike, 200m jog, bear crawl, duck walk, inch worm, high kicks, butt kicks, 20 air squats, 10 jump squats
PARTNER WOD
3 Person Wod
"Don't think of the reps you have left, just get the 1 in front of you, then another,and another"
Buy-In
2000 Meter Row
Partner 1 - Rows
Partner 2 - Hold 45/25 Plate OH
Partner 3 - Wall Squat Hold
As soon as either Partner 2 or 3 breaks, all members switch stations.
Keep switching off when Partner 2 or 3 breaks until total row is done.
Row will not be divided equal, since based on breaking.
Whitten
10RDS - 33 reps split evenly. Team must run together
33 kb swings 70/53, 53/44,44
33 Box Jumps 24/20 20/18/12
Run 200 Meters (Start run together, 1sr person IN can start 11 burpees)
33 Burpees
33 Wall Balls 20/14, 14/10/8
When Partner 1 finishes first 11 they can move onto the next one.
Partner 2 then can start their 11 first movement while Partner 1 is on 2nd movement, etc.
When you get to run all three members need to be done with their 11 reps to start the run.
First person IN, starts 11 burpees while the other partners rest, then continue on
CASH OUT
15 wall walks - split evenly