Tuesday October 13th WOD

Warm up:  Coach-led dynamic BW drills including lunges, soldier march, inchworms, high knees, butt kickers, etc…

 

Prep:  Shoulder mobility

Conditioning A:  Complete 4 total rounds (total 16 minutes work)

0:00-1:00      Weighted lunges x 6-10 reps, 95/55#

1:00-2:00      Strict pull up x 6-10 reps, banded or unbanded

2:00-3:00      Russian KBS x 25 reps, 70/53# (sub 53/35)

3:00-4:00      Strict HSPU x 3-10 reps, deficit for advanced (sub modified for beginners

Rest 4 minutes then begin

Conditioning B:  Against a 3-minute running clock complete

-500m row (sub 350m for beginners)

-ME Wall balls 20/14#, 10/9’

Post:  400m jog

-60%