Friday 161021

Are you still wondering what to be for Halloween….You can sign up for Bailey to paint your face like Travis did so he could be BARF from Spaceballs. Be sure to sign up for our WODPOCALYPSE Halloween party next Friday the 28th starting at 5:15pm. There will be a first, second and third place Costume WINNER!! Get your costume together and be a winner of some awesome prizes!!

Saturday Hours:
0600 Olympic
0700 WOD
“NO” 0900 WOD .
We are hosting the USAW Olympic lifting clinic 9-12.

1.
Dynamic Warm-Up – Mobility
Prepare to for..

2.
Strength:
Back Squat – 3×3 @87.5% off of  your “NEW” max from 3 Oct.

3.
WOD: 

AMRAP 7 Minutes:
10 Calories on Assault Bike
10 Wallballs  RX+30-25/20lbs RX 20/14 14/10 10/8
10 Chest to Bar Pull Ups/ Progression
*Scale weight and movement accordingly to maintain intensity with good mechanics on 3.  Ask your coach for help.

COOL DOWN

4.
Accessory Above and Beyond ( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses

Just work:
Before the Row go for a 5:00 jog, gradually upping the pace until the finish. Let heart rate come all the way back down before starting the
Row
Then
Row 25 Minutes for Distance
Must keep heart rate BPM below 180 minus your age

5.
After completing pieces 1-4.  Please choose ONE of the following:
5a. Gymnastics Accessory
Slow smooth for quality , no bounce pistols
4 Rounds:
10 Left Leg
10 Right Leg
Rest 2 Minutes
5b. Strength Accessory
Back Rack Walking Lunges – 4×10 Steps (Per Side)
Heavier than week 1

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