September 2022

220929 Thursday

Day 4WOD 220929Aerobic Intervals + Flexibility Training A. Over/UnderSelect 1 of 3 movements:• wallballs• Burpees• Box jumpsGoal is to row the distance and end on the prescribed meters. For each meter over or under, perform that many reps of the selected movement0:00 100 m row3:00 100 m row6:00 200 m row9:00 200 m row12:00 300m

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220926 Monday

Day 1WOD 220926Focus: Strength Warm-up – Coach’s Choice A. Split Jerks 5 x 31 set of 3 reps every 1:30, x 565% of 1RM from 220912Rest to 10:00B. AMRAP 3:00Distance on apparatusRest 3:00 then CC. EMOM 15:001) 6 power cleans… nte 125/852) 10 t2b/hanging abs3) 10-15 wall ballsD. post WOD recovery

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220923 Friday

Day 5WOD 220923 Warm-up – Coach’s Choice A1. 1 set at high intensity3 box jumps 24/206 hang power snatch/cleans 115/759cal/7cal – apparatus of choice0:00, 6:00, 12:00, 18:00, 24:00A2. 1 set at high intensity9cal/7cal – apparatus of choice6 deadlifts 115/753 bar facing burpees3:00, 9:00, 15:00, 21:00, 27:00B. post WOD recovery

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220922 Thursday

Day 4WOD 220922Aerobic Intervals + Flexibility A. Damper Fun2:00 work, 1:00 rest x 10Damper settings:2, 4, 6, 8, 10, 8, 6, 4, 2, athlete’s choiceFirst 2 rounds will be used as a warm upB. Flexibility Training Happy Birthday Janice!!! Happy Birthday Coach Kate!!! Happy Birthday Coach Mary!!! Happy Birthday Coach Katie!!!

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