Monday, November 7th WOD

BACK TO STRENGTH WORK THIS WEEK!  LET’S SEE HOW WE’VE IMPROVED SO FAR!

Warm up:  500m row + 10 reps of the following:  Air squats, ring rows, OH walking lunges, push ups, ring dips and GHD sit ups

-Coach led mobility and PVC technique work

BB work:  Split Jerk

-3 attempts to establish a new 1RM

-Beginner athletes will establish 1RM Push press

Back squat

-3 attempts to establish a new 1RM Back squat

-Beginner athletes will establish a 1RM Back squat

Conditioning:  “BUILD YOUR OWN WOD”

21-15-9

Example:  Calorie row + KBS

Example 2:  Power cleans + push ups

 

Post:  200m walk + foam roll