October 29, 2017

ENDURANCE

Every 3 Minutes for 8 Sets

-400 Meter Run 

<Ask the coach for a scale if needed>

*be sure to stretch your Lower Back, Hamstrings, and Quadriceps before and after class.

MAIN WOD

Skill

"Goat Work" - Work on a Skill that you want to improve on.

WOD

21-15-9 

SDLHP

HSPU

Pres...

October 29, 2017

ENDURANCE

With a Partner:

Accumulate 200 calories AB/Row

<every 1:30 both partners perform 5 TTB>

30 Minute Time Cap

AB- Assault Bike

TTB- Toes To Bar

*be sure to stretch your Shoulders, Core, Quadriceps, and Hamstrings. Before and After the Class

MAIN WOD

8 Rounds For Time

6 SA...

October 29, 2017

ENDURANCE

4 Sets:

7 FS 

Then,

13 BS 

*at the same weight 

Prescribed weight: 

60% 1RM FS

If you don't know your 1RM FS then, you can use a moderate weight that is not too light and not too heavy.

FS- Front Squat

BS- Back Squat

1RM- 1 Rep Max (heaviest one rep)

*Be sure to stretch...

October 29, 2017

Endruance 

6 rounds for time

400m run

20 KB Snatches

10 KB Swings

15 V-ups

Prescribed weight-53lb/35lb  

(Scale if needed)

KB- Kettle Bell

*Value Pace>Intensity 

(Or you'll burn out too quickly)

*Be sure to stretch your lower back, hips, shoulders, and core before the workout and...

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