Korey with a handstand walk in the rain and on a teeter totter at Forest Reserve. I think he may be a ninja.
042718WOD
A. Warm-up: Coach’s choice
B. Deadlift
Warm-up to working weight
Every 2:00 for 6 sets
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%
2 – 3 @ 90%
C. Three rounds for time:
12 hang power clean (135/95)
24 abmat sit-ups
200 meter run (sub 48 double-unders / 96 singles if raining)
>>Modifications will be given
I think we can agree that Justin (from left), Yigit, Peter and Keely are going nowhere fast.
042618 WOD
A. Group warmup
B. Every 1:30 for 3 rounds:
banded marches x 1:00
hollow hold x 1:00
single-leg glute hip bridges x 1:00 (alternate legs at 0:30)
C. In teams of two, alternate each movement to complete 10 rounds total (not each) of the following:
500-meter row
10 goblet squats
10 burpee box jump-overs (24/20)
Strong teachers make strong teachers
042518 WOD
A. Warm-up: Coach’s choice
B. Three rounds of:
Dumbbell bench press 8 – 10 reps
Banded tri-cep extension 12 – 15 reps
Bent over barbell row 8 – 10 reps
Rest 1:00 between rounds
C. For time:
10 push jerks (155/115)
20 pull-ups
8 push jerks (155/115)
16 pull-ups
6 push jerks (155/115)
12 pull-ups
4 push jerks (155/115)
8 pull-ups
2 push jerks (155/115)
4 pull-ups
>>On-ramp
For time:
10 push press
20 ring-rows
8 push press
16 ring-rows
6 push press
12 ring-rows
4 push press
8 ring-rows
2 push press
4 ring-rows
Optional cash out: Air bike