0802:

0802: Halloween WOD

WU: Good Morning Coach Al then afternoon to Coach Nice Dan!

WOD: Athletes choice of weighted slam ball AKA Pumpkin-50/25/20/15/10: 5RFT

  • 15 pumpkin smash slams
  • 20 pumpkin sit ups (feet-butterfly, ball to chest throughout)
  • 6 pumpkin shoulder get-ups (1R-1L)1-fers
  • 350 m pumpkin low, shoulder or overhead carry
  • 20 chest to ball push ups –fast!

0799:

 

WU: Shoulder / Hip mobility

WOD: 15-Minute Amrap. Go + 1 rep on 5/10/15 and burpee each round.

  • 5/10/15 pull ups, push ups, squats
  • Run 50 m
  • 1 burpee at blue wall

STRENGTH: Push Press 8X2@80%

0798: Nancy

The  Dann Family getting in a Wod or two while traveling to Israel. Does this help answer the questions discussed on Saturday morning? If you can’t find a box? Create one! 

WU: shoulder and super scapular mobility. Then take 10 minutes to work up to Overhead working wt.

WOD: Nancy 5RFT

  • 400 m run
  • 15 OHS 95/65

Note: if you scale? Journal the wt. performed.

STRENGTH: DL 8X2 70% (use a closed stance)

0796: Friday

Team 2120 CAF Tri members. Well done Crew. 

WU: Get set up and get going.

WOD: FT // 40 minute cap!!!!

  • 10 body blasters
  • 50 squats
  • 40 DU
  • 30 push ups
  • 20 TTB
  • 10 sq clean thruster 135/95
  • Run 1 mi
  • 10 sq clean thruster
  • 20 TTB
  • 30 push ups
  • 40 DU
  • 50 squats
  • 10 body blasters

STRENGTH: N/A

GA: 10 burpees 30 sq, 25 SU, 20 PU, 15 Clams, 10 sq cl thruster.