Wednesday, October 5, 2016

Coach Korey in action.

100516 WOD

A. 9:00 EMOM

1: 0:30-0:45 hamstring curl with med ball

2: 0:30-0:45 hollow hold

3: 0:30-0:45 reverse snow angels

B. Press – DELOAD WEEK

40% x 5

50% x 5

60% x 5

Superset with 3 x 30 banded pull-aparts (red or blue band)

C. For time:

30 burpees

300 meter run

30 thrusters (95/65)

300 meter run

30 pull-ups

300 meter run

For time:

20 modified burpees

200 meter run or row

20 dumbbell thrusters

200 meter run or row

20 ring rows

200 meter run or row