1029: Cindy

1030:
WU: shoulder distraction, hip mobility drills and chest prep.

WOD: Cindy – 20 minute amrap
• 5 pull ups
• 10 push ups
• 15 squats

GA: 3 jumping or banded strict pull ups, 4 HRPU, 8 squats

STRENGTH: DL
• 2×5@50%
• 1X5@60%
• 2×5@65%

STRENGTH: Seated press – sit on the floor while maintaining an L-sit posture. Get help to rack if needed.
• 3×10@50%

Superset DL & P

1028: Double Hanger

1029:

WU: chest, shoulder, back, calf and ankle mobility.

STRENGTH: B. Press
• 2×10@50%
• 1X10@55%
• 2X10@60%

WOD: 3RFT Double Hanger Masters WOD. 50-54 @165/105 or 54-59@135/95
• 100 DU
• 7 hang C&J

GA: 75-100 SU, 10 hang power clean – push press 55/35

1027:

1028:
WU: Dynamic hip mobility work for 5-10

STRENGTH 1: BB Walking lunge (b. rack)
• 4 X. Leave the rack facing the WB. Lunge to far post and back. Keep the weight on the light side.

STRENGTH 2: B. Squat – Wide stance. Take your feet 1”to2” wider than your normal stance.
• 2×5@50%
• 1X5@60%
• 2×5@70%

WOD: 12 minute Amrap
• 10 m handstand walk, 2 wall walks or bear crawl.
• 10 box jump
• 10 TTB

GA: Bear crawl, short box jumps or step ups and 10 abmat sit ups.

1026: LIft Oly or Body Weight Met-Con?

1027:
WU: 5 rounds w/BB 3 DL, 3HPC, 3 Push press, 2-split jerk. 2 front squat

STRENGTH/SKILL: C&J practice- 25 minutes to find a 1rep. Please allow for a quick demo and sufficient training time for veteran athletes.

WOD: For precision. 10 min EMOM
• 1 C&J 60% of Max Effort. Or 2 reps @ 50% ME.

GA: Please show your coach you are proficient from the hang position before pulling from floor.

If you do not like or want to lift a barbell? Use our base camp body weight met-con wod and get in some work. This wod will feature movements like the squat, push ups, pull ups, DU and running.

1025:

1026:
WU: 3 rounds Hang on pu bar 30 seconds then 12 push ups, 10 kb high pulls f/mid thigh

STRENGTH: 4X10M Walking lunges. Use any plate in the box. Hold to chest not overhead.

WOD: 3RFT
• 8 BAR MU or 18 CTB pull ups
• Row 24 Cal
• Run 400 m
• 10 KB DL 70/53 (pair) perform 2 reps every 10 m

1024:

WOD:
• 25 box jumps
• 25 pull ups
• 25 burpees
• 25 kb swings 70/53
• 25 goblet squats 70/53
• 1000 m run
• 25 goblet squats
• 25 kb swings
• 25 burpees
• 25 pull ups
• 25 box jumps

GA: 15 reps instead of 25. 800 m run.