WOD 27th March 2017

26 Mar WOD 27th March 2017

Warm Up: Coach’s Warm Up

Pulling Skill:

Choose 1 of the following:

1. 4x 5 Strict Pull Up
2. 4x 8 Flat Ring Row
3. 4×10 DB Row

60 sec rest between each set

Strength: 20 Rep Squat – Volume Setting Week

2 sets to warm up: 8-10 reps max

1 work set of 20 reps.

Working weight is 10RM 5/10kg. If you don’t have a 10 RM use today’s session to find it.

Work Capacity

L2

12 Min AMRAP
10x Medball Clean (20/14)
10x Wall Ball
5x Medball Woodchop each side

L1

12 Min AMRAP
10x Medball Clean (14/10)
10x Wall Ball
5x Medball Woodchop each side

Coach Led Mobility

Couch Stretch 2 Min Each Side- Belly Breathing

Week 1 Breakdown:

Monday- Pulling Strength and Squat

Tuesday-Metcon and Push Press

Wednesday- Squat and Chipper

Thursday- Deadlift

Friday- Squat Assistance and Turkish Getups