Warm-up: Coach’s Choice
Strength/Skill: Get ready for Fran!
WOD: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
Stimulus/Focus: Benchmark WOD! Go for a PR!
Cool Down: ROMWOD
Month: October 2018
03 October 2018
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 5 )
Use 85% for all sets. Lift on a 3-minute clock.
WOD: 10 Minute AMRAP
5 Deadlifts (165/115)
5 Box Jumps (24/20)
Stimulus/Focus: This WOD is moderate in weight and height. Aim for 15 rounds.
Cool Down: Tabata Banded Stretches
4 Rounds Achilles
4 Rounds Hamstring
02 October 2018
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (3 X 3 )
Use 80% for all sets. Lift on a 2- minute clock.
WOD: 21-18-15-12-9-6-3
Shoulder Press (65/45)
Strict Push Ups
RX+: 95/65
Stimulus/Focus: This WOD will be muscularly fatiguing. Plan strategic breaks to avoid muscle failure.
Cool Down: 500 Meter Row