Sunday 10.18.15 WOD NOTES

Coach Daniel

Explosive Strength

Mobility

General WOD Notes

***5min mandatory rest between workouts, Athletes will be on their own clock. Set out white boards.
**40min total time cap
**Score time of each individual workout

WOD 1

“Ascending “Elizabeth””
9-15-21
Cleans (135,95)
Ring dips
NOTES:
A full squat is NOT required for Ascending Elizabeth. If not Rx, Athlete should pick a weight they can complete the first round of 9 unbroken.
**5min mandatory rest to WOD 2

WOD 2

“Trick r’ Treat”
3 Rounds
12 T2B
12 Push Jerks (135,95)
12 Box Jumps (24,20)
NOTES:
Athletes should move quickly through this WOD. If not Rx weight, Push Jerks should be complete unbroken each round. T2B, Coach good kipping knee raises as modification.

WOD 3

“Don’t Look Under The Bed…..”
3 Rounds
10 GTOH (95,65)
2 Rope Climbs
NOTES:
Athletes should be able to complete GTOH unbroken. GTOH, clean and jerk or snatch. Rope Climb modification, 1:1

$ Out

3 x Max Time “L” Sit Holds on Rings

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Lifestyle Challenge 10.1.15 – 10.30.15
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