WOD – Sat, Oct 15
There will NOT be a 715pm Class on WEDNESDAY October 19th.
Warm-up
<p>3 minutes Rowing Running Biking<br />Over All Dynamic Body Activation</p><p><b>1 set:</b><br />20 alternating single-leg deadlifts<br />1:00 pendulum lunges (left forward, left backward, right forward, right backward)<br /><br /><b>3 sets:</b><br />10 KB deadlifts (focus on maintaining lumbar curve)<br />10 alternating plate toe-taps<br />10 alternating lateral KB step-overs<br />5 KB jump overs<br />5 KB swings</p><p><strong>Clean Review, then:</strong></p><p><b>3 sets x 3 unbroken reps, increase loading:</b><br /><br /><b>4 sets x 1 rep every :10 (workout weight):</b></p><ul><li>1 rep every :10 = 3:20 for 20 cleans</li><li>1 reps every :15 = 5:00 for 20 cleans</li></ul><p><b>1 set:</b><br />20 steps farmers carry (workout weight)<br />20 steps plate carry (workout weight)</p>
Metcon (Time)
<article><h3><strong>RX</strong><br />For time:<br />20 power cleans (135/205 lb)<br />2,400-m run<br />200-m KB farmers carry (53/70 lb)<br />200-m plate carry (35/45 lb)</h3></article><article><h3><strong>INTERMEDIATE</strong><br />For time:<br />20 power cleans (105/155 lb)<br />2,400-m run<br />200-m KB farmers carry (35/53 lb)<br />200-m plate carry (25/35 lb)</h3></article><article><h3><strong>BEGINNER</strong><br />For time:<br />20 power cleans (55/75 lb)<br />1,600-m run<br />200-m KB farmers carry (18/26 lb)<br />200-m plate carry (10/15 lb)</h3></article>
Cool Down
<p>Rest, stretch, and recover</p>
