Monthly Archives: October 2017

Warmup
10 cal bike, 12/10 row,
bear crawl - high kicks - crab walk - high knees - alt lunges - butt kicks
2rds - 10 jumping jacks - 10 air squats - 10 jump squats
3x toe touches hold for 10sec repeat 3x

PARTNER WOD
COACH MIKE'S - ANNIE ROWING LIKE NUTTS
Rowing ANNIE
2 person teams:
athletes - split row meters evenly & sit-ups each athlete does total reps
row 500,400,300,200,100
abmat sit-ups 50,40,30,20,10

NUTTS
2rds: all reps split evenly
10 hspu
15 DL 225/155, 185/135
25 box jumps 30/24, 24/20
50 pull ups
100 wall balls 20/14, 14/10
200 single jumps
400m weighted run 45/25, 25/15

Warmup
get loose then jog 400m
walking lunges down - butt kicks back
crab walks down - high kicks back
10 air squats - 5 wb air squats - 5 wb shots
5 box step ups - 5 box jumps
empty barbell - 5 jefferson curls - 5 sdhp
row 500/400m

PARTNER WOD
4 rounds. (2 each)
Partner A
30 Wall ball shots
Partner B
Run 200

2 rounds (1 each)
Partner A
Sumo deadlift high-pull, 30 reps
Partner B
Bike 25 calories

4 rounds (2 each)
Partner A
30 Box jump
Partner B
300 meter row

2 rounds (1 each)
Partner A
Push press, 30 reps
Partner B
Run 200

4 rounds (2 each)
Partner A
30 Ball Slams
Partner B
15 cal bike

2 rounds (1 each)
Partner A
30 Hang Cleans
Partner B
300 meter row

100 Wall ball sit-up together. Legs locked

75lb/45lb

Warmup
3rds
10 air squats
5 down dog push ups
200m run
duck walk down - lunges back, - repeat
meet in circle with coach for mobility

Strength / Skill
4x3 Snatch Pull build to 110% max
then 8min emom 1 HgPSn+1SqSn
Benchmark

NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)

Cool Down
Coaches Choice

Warmup
10 cal bike, 10 jumping jacks, duck walk down and back,10 cal row, 10 air squats, 10 jump squats

Benchmark
Karen

Metcon
1000m row
30 KTE, 200m run
30 pull ups, 200m run
30 t2b 200m run

Cash Out
coaches choice