Monday, Oct. 8, 2018

“Small deeds done are better than great deeds planned”- Peter Marshall

 100818 WOD

A. Warm-up: Coach’s choice

B. Back squat (month 1/ week 2) Working weight is 90% of 1 RM

Warm-up

40% x 5

50% x 5

60% x 3

Working sets:

70% x 3

80% x 3

90% x 3+

C. In 10:00 complete the following

Five rounds of:

5 lungsters (95/65)

(1 front rack reverse lunge R + 1 front rack reverse lunge L + 1 thruster= 1 rep)

30 double unders

After 5 rounds are complete find a 3 rep max thruster within the 10:00

If you don’t finish within cap your score will be 10:00 + how many reps were not completed

>>On-ramp

Five rounds of:

5 lungsters (bodyweight or light dumbbells)

(1  reverse lunge R + 1  reverse lunge L + 1 air squat = 1 rep)

40-60 singles

After 5 rounds are complete find max calories on rower  within the 10:00

If you don’t finish within cap your score will be 10:00 + how many reps were not completed

D. Quad smash 1:00 / side

Box hamstring smash with lacrosse ball 1:00/side