“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.”- Helen Keller
101818 WOD
A. Warm-up: Coach’s choice
B. Three Sets Of:
Face Down Chinese Plank X 1:00
Banded March x 2:00
*Add a medball or plate to hold for resistance.*
Rest 1:00 between sets
C. Every 4:00 for 24:00
500m/400m Row
30 Double-Unders
15 Medball Sit-Ups @20/14
>>Modifications will be given
“Once we accept our limits, we go beyond them.”- Albert Einstein
101718 WOD
A. Warm-up: Coach’s choice
B. Wendler Month 1 Week 3 (Press)
Warmup Sets:
Every 2:00 for 6:00
5 @ 40%
5 @ 50%
5 @ 60%
Working Sets:
Every 2:00 for 6:00
5 @75%
3 @85%
1+ @95%
C. 14 Minute AMRAP
In Teams of Two:
7 Calorie Bike (Sub Row)
5 C2B Pull-Ups
3 Toes to Bar
>>Modifications will be given
*Alternate after each completed round, one partner working at a time.*
D. Cooldown:
Shoulder smash w/ball X1:00
Standing Pec Stretch X1:00
Coach Kaika on his max out set.
101618 WOD
A. Warm-up: Coach’s choice
B. Every 2:00 for 10:00
Snatch Pull+High Pull+Snatch
*Focus is on mechanics and technique, only increase load if mechanics are correct.*
C. Three Rounds For Time:
800m Run (if raining row 1000/900 meters)
6 Squat Snatches @185/125
*Scale weight to approximately 75-82%, 15-18 Time Domain. 20 Minute Cap*
>>On-ramp
Three Rounds For Time:
600m Run or 800 meter row
6 hang power snatch + overhead squat with PVC or bar