Friday 10/16

Fitness

Strength 

A1. Back squats 10.8.6.4.2 

A2. Snatch pulls 3 reps X 5 sets 

Wod 

Running clock 

0-5 minute mark 

20 jumping pull ups 

25 KB swings 53/35

5-10 minute mark 

50 ft burpee broad jump

25 wall balls 

10-15 minute mark 

25 cal row 

25 box jump w/ step down

Performance

Strength 

A1. Back squat cluster 1.2.3 rest 15 sec, rest 3 minutes X 4 sets @80-85% during rest time do A2

A2. Snatch pulls 3 reps X 5 sets 

Wod

Running clock 

0-5 minute mark 

15 Ctb pull ups 

25 KB swings 70/53

5-10 minute mark 

50 ft burpee broad jump

30 wall balls 

10-15 minute mark 

25 cal row 

25 box jump overs 

Zone 

Skill 

A1. Db by side walking lunges - 16 reps X 4 sets 

A2. Hollow body rocks- 16 reps X 4 sets 

A3. Supermans - 16 reps X 4 sets 

Wod 

Running clock 

0-5 minute mark 

15 ring rows

25 KB swings 

5-10 minute mark 

50 ft burpee broad jump

20 wall balls 

10-15 minute mark 

20 cal row 

25 box step ups 

*these are NOT done as amraps, as soon as each section of workout is done you rest until next 5 minute mark then proceed into next workout