WEDNESDAY, 12 October 2016
WARM UP
3 Sets
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Overhead Squat x 5 (20/15kg bar)
3) Kettlebell Deadlift x 5 (24/16kg)
CONDITIONING
AMRAP 10 minutes:
15 Wall Balls, 20/14#
30 Double Unders
SKILLS
3 rounds for quality, NOT for time:
10 Overhead Squats, 65/45#
10 Squat Therapy
• This is about improving your positioning, not getting stronger or going faster. Go slow and get better.
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
MUSCULAR ENDURANCE TEST
20 Rep Front Squat
SKILL
Row: 9 x 1:40 on, :20 off (2 minutes rest after round 5)
• This is a preset WOD on the C2 Rower. Choose "Select Workout," then "Custom List", then "v1:40/20r...9". Record meters for each interval. The goal is 500m/interval for men and 420m/interval for women.
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