131016 Wednesday
Day 3WOD 131016
October 2013
131015 Tuesday
Day 2WOD 131015 warm-up – moderate intensity2:00 partner wall ball2:00 partner hrb -mobilize- be strict on the time!8:00 – find heavy RM of a power clean2:00 – set barbell up @ 85%@ 10:00…AMRAP in 8:00 of:power clean – 85% of your heavy RM -rest 5 to 7:00- (set up boxes, explain 3 rounder) 3 rounds
131014 Monday
Day 1WOD 131014 warm-up – moderate to low intensity5 rounds of:1:00 – row1:00 – jump rope -mobilize- “The Pinta”3 rounds, as fast as possible of:1:00 – 9 hang power cleans + 6 wall balls + max effort burpees (no hand release)1:00 – rest -rest 3:00- (yes, in addition to the 1:00 above) “The Niña”3 rounds,
131011 Friday
Day 5WOD 131011 warm-up8:00 @ moderate resistance and intensity of:5 pull-ups10 wall balls15 kb swings -mobilize- 10:00 to find heavy RM of a front squat (from the racks) 2:00 for coach’s to explain percentages AMRAP in 5:00 of:jump rope EMOM for 5:00 of:3 fronts squats @ 70% AMRAP in 5:00 of:rope ascents EMOM for 5:00
