WOD – Mon, Oct 17
There will NOT be a 715pm Class on WEDNESDAY October 19th.
Warm-up
SKILL WORK (Checkmark)
EMOM 12:
Min. 1 | :20 ring dip hold (top)
Min. 2 | :20 ring dip hold (bottom)
Min. 3 | 5 low ring transitions
FRONT SQUAT REVIEW AND WARM-UP
3 front squat initiations
3 above-parallel front squats
5 front squats
5 front squats
3 sets:
5 front squats at or above work out weight.
WOD 221017 (Time)
RX
For time:
21-15-9:
Front squats (125/185 lb)
DB box step-overs (25/35 lb) (20 in)
SCORE: TOTAL TIME
INTERMEDIATE
For time:
21-15-9:
Front squats (95/135 lb)
DB box step-overs (15/25 lb) (20 in)
SCORE: TOTAL TIME
BEGINNER
For time:
15-12-9:
Front squats (55/75 lb)
Box step-ups (20 in)
<h3>INTENDED STIMULUS</h3><ul><li>6:00-10:00.</li><li>Fast workout where athletes are challenged to hang on to the barbell.</li><li>Loading should allow 3 sets or less each round. Try to hang on and go unbroken.</li><li>Stay smooth and steady on the DB box step-overs.</li></ul>
Cool Down
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
200-ft DB farmers carry
20 BW step-overs
20 hollow rocks
150-ft DB front rack carry
15 BW step-overs
15 hollow rocks
100-ft DB overhead carry
10 BW step-overs
10 hollow rocks