Wednesday 2nd of October 6pm and 7pm class
Warm Up
Strength: 3 rounds max reps of
press ups
dips
double under practice for 1 min as rest in between sets, focus on technique above reps
WOD: In teams of two complete:
10-9-8-7-6-5-4-3-2-1
double unders
Level 2: 50-45-40-35-30-25-20-15-10-5
While partner is doing doubles, complete max reps of wall balls during each set
Mobility: Scapular
Strength: 4-4-4-4-4 Deadlift
90 seconds between each set
Perform 3/3 Airplanes
WOD: 9min amrap
10 Pistols
5 Pull ups
Level 2: 15 Airs squats
10 Jumping pull ups
After Bash: 100 partner medball sit ups
Mobility- Band Squats
Warm Up: Bring Sally Down
Skill: Toe to Bars
Pistols
WOD: Every Minute on the Minute for 15mins perform:
5 thrusters @40kg/20kg
5 mb slams @10kg/6kg
Level 2: 20kg/10kg
Warm up/skill: Roxane with Double unders
Strength: Push Press 4-4-4-4-4
WOD: “Tabata This”
Tabata Cal Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata pull up/ring row
Rest 1 minute
Tabata push up
Rest 1 min
Tabata sit up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals
Tabata score is the least number of reps in any of the eight intervals
Buy in : 3 rounds(not for time)
1 wall walk
10 air squats
Strength: Lunges
3/3 x 6 sets
WOD: 5 rounds for time
Overhead lunge x 8/8 20kg/10kg
Burpees x 21
Level 2: 10kg/PVC
Warm Up: Junkyard dog and Roxanne
500M row tests
WOD: “Helen”
3 rounds for time :
400m run
21 Dumbell swings @24kg/16kg
12 pull ups
Warm up: Flexibility
Strength: High bar back squat
5-5-5-5-5
Using rest between sets to practice double unders
WOD: 7min AMRAP
2 back squat
2 burpees
4 back squat
4 burpees
6 back squat
6 burpees
Keep going up in twos until 7mins is complete
Rest 2 mins
7min AMRAP
2 medball slams
2 double unders
4 medball slams
4 double unders
6 medball slams
6 double unders
Keep going up in twos until 7mins is complete
Warm up- Dynamic Stretching
Skill- Working on squat clean technique
WOD- 12min partner AMRAP
max press ups while your partner completes:
10 wall balls 10kg/6kg
10 sit ups
