Tuesday, October 17 WOD

‪Room 1 ‬
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: 8:00 EMOM‬
‪A. 1 BTN Snatch Grip Push Press+ 2 BTN Snatch Grip Push Jerk‬
‪-building to a tough set in the complex‬
‪B. 5 Sets:‬
‪6-8 sec AB Sprint @ max effort. rest 60 secs‬
WOD: 12:00 AMRAP: ‬
‪10 OH Plate Lunges (25/15#)‬
‪12 Wall Balls (20/14#)‬
‪14 Burpee Plate Jumps‬

Teens and Tweens
Room 2 and 3
Warmup: 2 rounds
200m run
5 inchworms
10 pushups
10 pass throughs
10 PVC strict press
Buy-in: 3 sets
Barbell strict press x 10 reps (70-75% 1RM)
Dumbbell bent over row x 10 each arm
Russian twists x 20 each side-add weight only if form is good
WOD: for time
250 m row
10 burpees
250m row
10 ring rows or pullups
250m row
10 pushups
250m row
10 ring rows or pullups
250m row
10 bench dips
250m row
10 ring rows or pullups
250 m row
10 burpees
250m row

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!