WOD Mon 10-8-12
WOD Sat 10-6-12
October 5, 2012WOD Tue 10-9-12 “Fran”
October 8, 2012WOD Mon 10-8-12
Coach Jake leads a recent class at the box
Warmup: 750M Row, build pace into last 250M Then 3 rounds NFT: 10 barbell clean pulls 10 air squats 10 pullups 10 GHD situps Strength/Skill: Clean & Jerk – 20 minutes to establish a 1 rep max clean & jerk or spend some time with a coach drilling technique WOD: 21-15-9 Reps for time of Ground to overhead 95/65 (Int – 65/45, Beg – 50/30# sandbags) Hand Release pushups (Int – scaled pushups with knees, Beg – scaled pushups with bands, incline) Cool down – minimum 2 laps jog/walk, 10 squats, 10 arm circles L/R after each lap Post max loads and WOD times to comments