Tuesday, October 10 WOD

Room 2
Warmup: 2:00 Bike or Row then,
2 Rounds:
50′ Walking Samson Stretch
10 Kneeling PVC T-Spine Rotations/ea
10 PVC Kang Squats
10 PVC Sotts Press Or Behind the Neck Push Press
Buy-In: 5 Sets:
A. 3 OHS, slightly heavier than last week.
B. AB Power Sprint x 6-8 secs, rest 60 secs between sets
WOD: 4 Rounds, 4:00 AMRAP:
6 Burpees
9 Air squats
12 Russian KB swings @70/55#
– 2:00 rest
– Pick up where you left off, Score is total Rounds+ Reps

Teens and Tweens
Room 1 and Turf room if available
Warmup:
:60 double unders
2 rounds:
10 pushups
10 ring rows or strict pullups
10 jump squats
Buy-In: 3 sets
Barbell back rack strict press x 10 reps
Bent over dumbbell rows x 8 each arm
Seal walk x 60′ (30′ out, 30′ back)
WOD: 5 rounds
Top of every 3 minutes
10 dumbbell push press
8 jumping pullups
6 burpees
-This should be intense and take between :60 and :90. Make adjustments to reps and weights if going past :90)
-Score is slowest and fastest time.

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!