MON October 21/13
WARM-UP
Warm-up – coaches pick
WOD
A. In 90sec complete;
– 4-6 back squats
– 6-8 DB push press
– Row the remainder of 90sec
Every 5 min x 6 rounds
TUES October 22//13
REST DAY
WED October 23/13
WARM-UP
Warm-up – coaches pick
WOD
A. Rowing 1000m warm-up @ 60%
B. Row 10 hard pulls, 10 slow x 5 rounds
C. Row 10sec max effort, rest 20sec, Row 20sec max effort, rest 20sec, Row 30sec max effort – Every 5 min x 5 rounds
D. Plank hold to finish – 40-60sec hold for remainder of class – rest as needed
THURS October 24/13
REST DAY
FRI October 25/13
WARM-UP
Warm-up – coaches pick
WOD
A. Complete the following;
– 1 min box jumps
– 1 min KBS
– 1 min push-ups on cage
– 1 min rest
– 1 min trap bar deadlifts
– 1 min sit-ups
– 1 min DB press
– 1 min rest
2 rounds – Rest 4 min
2 more rounds at 30sec intervals.
Total time = 28min
SAT October 26/13
WARM-UP
Warm-up – coaches pick
WOD
A1. AMRAP in 5 min of;
– Row for distance
Rest 5 min
A2. AMRAP in 5 min of;
– 8 ring rows
– 10 squats
– 15 KB high pulls
Rest 5 min
2 rounds
SUN October 27/13
REST DAY
