Schedule Reminder: There will be One FUN filled WOD today at 8:30, the 9:45 is cancelled sorry for any inconvenience.
Essentials
| Strength/Skill: |
Warm Up:2 Sets:
2 Sets:
Strength: 8 Sets: (Every 90 Seconds)
(Pause for 2-3 seconds in the split jerk receiving position before recovering.) Skill: |
| WOD: |
In Teams of 4 Perform For Max Reps in 20 Minutes:
*Partners will cycle through each movement. For example Athlete 1 will start on Bench Press, Athlete 2 on Thrusters, Athlete 3 Runs, and Athlete 4 Rests. Once athlete 3 completes the 200m run all athletes will rotate to the next station. 1 goes to thrusters, 2 goes to run 3 goes to rest/spot and 4 goes to bench press. |
| Additional: |
|
Performance
| Strength/Skill: |
Warm Up:2 Sets:
2 Sets:
Strength: 8 Sets: (Every 90 Seconds)
(Pause for 2-3 seconds in the split jerk receiving position before recovering.) Skill: |
| WOD: |
In Teams of 4 Perform For Max Reps in 20 Minutes:
*Partners will cycle through each movement. For example Athlete 1 will start on Bench Press, Athlete 2 on Thrusters, Athlete 3 Runs, and Athlete 4 Rests. Once athlete 3 completes the 200m run all athletes will rotate to the next station. 1 goes to thrusters, 2 goes to run 3 goes to rest/spot and 4 goes to bench press. |
| Additional: |
Competition
| Strength/Skill: |
| Warm Up:
2 Sets:
2 Sets:
Strength: A) 8 Sets: (Every 90 Seconds)
(Pause for 2-3 seconds in the split jerk receiving position before recovering.) B) 3 Sets: (Perform After WOD)
Skill: |
| WOD: |
In Teams of 4 Perform For Max Reps in 20 Minutes:
*Partners will cycle through each movement. For example Athlete 1 will start on Bench Press, Athlete 2 on Thrusters, Athlete 3 Runs, and Athlete 4 Rests. Once athlete 3 completes the 200m run all athletes will rotate to the next station. 1 goes to thrusters, 2 goes to run 3 goes to rest/spot and 4 goes to bench press. |
| Additional: |
|