“Life is 10% what happens to you and 90% how you react to it.”- Charles R. Swindoll
100918 WOD
A. Group warmup: Coach’s choice
B. Every 2:00 for 6 sets:
Three-position full snatch (modify with power to full squat)
1 x high hang
1 x above knee
1 x floor
C. For time:
24-18-12
Burpees
Alternating single-arm DB snatches (50/35)
Strict sit-ups
>>On-ramp
For time:
20-15-10
Burpees
Alternating single-arm DB snatches
Abmat Strict sit-ups
“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
“Try to be a rainbow in someone’s cloud.”- Maya Angelou
100618 WOD
A. Group warmup
B. Movement prep
C. Partner “Kelly”
In teams of two, partition reps any way:
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
>>Modifications will be given