Tuesday, October 24 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:
A. 8:00 EMOM:
3 BTN Snatch Grip Push Press, building
B. 5 Sets:
75’ Empty Sled Sprint @ max effort.
-rest 1:00
WOD: “Karabel”
10 Rounds For Time:
3 Power Snatches (C: 135/95, P: 115/85, F: 105/75)
15 Wall Balls (20/14#)
Teens and Tweens
Room 1
Warmup:
:60 double under practice
2 rounds
10 pushups
10 jump squats
10 PVC pass thrus
Buy-in:
A.Hang power cleans
New athletes-10 minutes skill work
Not so new athletes- 10 minutes- 5 sets 3 TNG reps building to a tough triple.
B.3 sets of the following
DB see saw press x 6/arm
Ring row x 8 reps with a 3 sec hold at chest
Superman hold x :15-:20
WOD: For Time
5 rounds
10 K2E
30′ dumbbell bear crawl 25/15
200m run at an uncomfortable pace
:60 rest
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