Tuesday 161018

Rena and Joey

This is a great example of getting outside and putting your fitness to the test…..even if you are dressed up Little Red Riding Hood and a Reindeeer. Joey took 2nd place overall at the Lagoon Frightmare’s 5k and Rena was 25th overall out of 300 plus runners.  This is also a REMINDER of our WOD-POCALYPSE Letrono Halloween Party on FRIDAY OCTOBER 28th. There will be a sign up sheet for a count of attendees and to bring a SOUP.  Costumes plus prizes for the best costumes (good prizes, I might add), WOD and Food….Soups, salad, bread-sticks and desserts!!!

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

2.
Strength-Skill:
Pause Power Position Snatch – 7×2 @80-90%  Increase only with good solid mechanics from the 2 weeks prior %.
Drop and reset after each rep.
* We are seeing allot of great snatch improvement already in athletes, keep putting in the work.


3.
WOD:
For Time:
40 Pull Ups/ Progression
40 Calorie Row
10 Squat Snatch 185/123,155/103 135/93, 95/63 75/45
20 Pull Ups
20 Calorie Row
5 Squat Snatch

*Scale weight and movement accordingly to maintain intensity with good mechanics on 2 & 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

Strength: Dead Lift 1×4 HEAVY.  Controlled on the way down, take the hands off the bar, complete next rep. Try to use the same weight as the 1×3 from 4 Oct Week-1

Just work:
Sprint 400m x 6-8 ( No hamstring pulls)
Rest 2:1

5.
After completing pieces 1-4.  Please choose ONE of the following:
5a. Gymnastics Accessory
AMRAP 10 Minutes of:
“Super Muscle-ups” 5 Second hollow body hold at the bottom of each rep and a 5-second hollow body hold at the top of each rep
5b. Strength Accessory
400m Farmers Carry AHAP
Rest as needed

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