Monday 311016

The Winners of Friday’s WOD-Pocalypse Halloween Party:
1st Place – The “Troll Family”  AKA…Coach TJ, Bailey, Eden, June and Baby Griff.
2nd Place -Harley Quinn and the Joker  AKA…Coach Taylar and Nicole
3rd Place – “Ghostbusters”  AKA Brandon N

There will NOT be a 6:15p or 7:15p class today!!!

Happy Halloween – Be Safe and don’t get sucked into the tricks or TREATS!!


Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
Back Squat – 5×5 @75%
Strict Press –
1 x 4 @ 75%
4 x 4 @ 80%

WOD: 
AMRAP 15 Minutes:
45 Double Unders
15 Push Jerk 135/95, 115/75, 95/55
3 Rope Climbs
*Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOUND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

1. JUST Work
Ski 150m x 12
Rest 3:1

OR

2. EOMOM for 10 Minutes
15 Burpees to 12″ Target

OR

3a. Gymnastics Accessory
Weight Vest Box Jumps – 4×5
Rest 1 Minute

3b. Strength Accessory
Dumbbell Bench – 4×8   Heavier than week 3…….Don’t have heavier DB’s than last week? Use the same and do 4×10-12

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