141013 Monday
Day 1WOD 141013 Jani-Ro Annual Breast Cancer Fundraiser Saturday, October 18th, 2014
October 2014
141013 Monday
Day 1WOD 141013 warm-up – Coach’s choice (squat prep) Focus: squatsPractice: lunges/pull-upsTraining: c&J pacing, burpees A. 1 ¼ back squats, 3 x 3, rest 2-3min (squat @ 0:00, 3:00, 6:00)B1. front rack lunges, 6-8 each leg, stationary-stepping backwards-alternating legs, rest 30 sec, then B2B2. pull-up cluster 6-8. 6-8. 6-8., rest 15 sec @ dots, rest
141011 Saturday
Day 6WOD 141011 warm-up – Coach’s Choice WOD – Coach’s Choice Jani-Ro Annual Breast Cancer Fundraiser Saturday, October 18th, 2014 Have you signed up yet???
141009 Thursday
Day 4WOD 141009 warm-up – Coach’s Choice – Deadlift prepMen – prep to train with a barbell @ 135-225Women – prep to train with a barbell @ 95-165 Focus: Deadlift/PacingPractice: CoreTraining: Single Leg/Single Arm A1. deadlift clusters, 3.3.3.3.3, rest 15 seconds x 3A2. accumulate 60 seconds x 3 of isometric holds, inversion, plank, side bridges,
141008 Wednesday
Day 3WOD 141008 warm-up – Coach’s Choice Focus/Practice/Training: Aerobic Power @ 85-90% effort 4:00 @ 85-90% effort600m runburpees, max reps to target -rest 3:00- 4:00 AMRAP @ 85-90% effort7 sdhp – 75/457 box jumps w/step-down – 24”/20”7 wall ball -rest 3:00- 4:00 AMRAP @ 85-90% effort9 hrpu – OR – 2-3 muscle-ups (bar or rings)6
