October 31, 2016

By October 30, 2016 wod No Comments

Workout of the Day
Back Squat
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
5x 75%
3x 85%
1+ 95%

then
Bench
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
5x 75%
3x 85%
1+ 95%
then
Every :30 for 8 min
1 Squat Clean
AHAP

Bootcamp
Warm Up:
10 each
– leg swings side/side – front /back
6 each leg cossack squats
6 each SL DB RDLs
30 sec weighted plank

Strength
Power Clean Practice
5 min movement of drills at lightweight or empty bar

1a. 10,8,6 – Front Squats
1b. 3x 8 Glute Bridges (add db or plate for weight/difficulty)
Rest 90 sec between supersets
Encourage to move up in weight for 10,8,6

WOD
10 Rounds
30 DU
10 KB Swings 35#
10 KB Thrusters 35#
200 m Run

Post your scores to the Whiteboard.

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