Tuesday 161011

Save the DATE for our 2nd Annual HALLOWEEN PARTY…“WOD-POCALYPSE”……Friday October 28th…..Family Friendly……WOD……Food……Costumes……Games….Prizes…….. More details to come, start getting your costumes ready, OR ELSE!!!

Dynamic Warm-Up – Mobility
Prepare to for..

Dead Lift – 1×3 HEAVY

**Controlled safely on the way down, take the hands off the bar reset, complete next rep.
OLY:  Skill and Drills
Pause Power Position Snatch 6×3 @70-80% of lasts weeks max Drop and reset after each rep.


Sprint 200m x 5-10 depending on time. Or Assault  bike Sprint 6 Cals/Sprint Row 250m
Rest 3:1
** Caution on running sprints start off @%70-80 of all out %100 Good smooth strides “Avoid Hammy pulls
*Scale weight and movement accordingly to maintain intensity with good mechanics on 2 – 3.  Ask your coach for help.


Accessory Above and Beyond 
( Cool down is a must. Accessory work is your option per athlete goals and time)

5a. Met-Con
AMRAP 15 Minutes:
10 Front Rack Walking Lunge Steps 135/95lbs
10 Handstand Push Ups
10 Lateral Bar Burpees
5b. Gymnastics Accessory
Death By Pull-up Complex
Minute 1: 1 Strict, 2 Kipping Chin over Bar, 3 Chest to bar
Minute 2: 2 Strict, 3 Kipping Chin over Bar, 4 Chest to bar
Minute 3: 3 Strict, 4 Kipping Chin over Bar, 5 Chest to bar
And so on…
5c. Strength Accessory
Pendlay Row   4×6-8 Heavy,
No “Kipping”

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