Warmup
12/10 cal bike - duck walk down- high kick back - inch worm down - butt kick back - wod specific mobility w coach (grab pvc)
Skill/Progression
Tabata 4 rds ea 90/30:
a1.rope climb a2 pull up a3. hspu
WOD
5RFT:
1rd = a:hang power snatch+ohs, b:power snatch+ohs, c:hang-squat snatch+ohs, d:squat snatch+ohs
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"
Warmup
12/10 cal row, 10 jumping jacks, 10 pvc pass thurs, 10 oh squats - wod specific mobility w coach
Strength / Skill
BENCH: 7x50%, 5x60%, 3x70% + 2 (pause and explode)
Metcon
"8 Rounds for Time - time cap 25min
8 Push-Ups
8 GHD Sit-Ups
8 Air Squats
8 Pull-Ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans (95/65 lb)
8 Shoulder-to-Overheads (95/65 lb)
8 calorie Row"
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"
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)
