Saturday 08.12.17

I think Coach Joels Med Ball is stuck…

0830 Partner WOD

“Team 10k Row”
Teams of 3:
10k Row
Switching every 250m

Team 10k Row a simple and fun team workout designed for maximum effort each time an athlete is up for their turn. Switching every 250 Meters, each athlete will have around 13 efforts on the erg. Intensity is the name of the game for this piece.

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0930 WOD

“Climbing Cindy”
Alternating On the Minute x 20
1 Round of Cindy
3 Deadlifts (Climb in Weight)

1 Rounds of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Alternating between body weight movements in “Cindy” and weightlifting with the deadlift. Our focus on the deadlift today is about building to something heavy for three repetitions. At the end of the week of training, not looking to set any PR’s here. We want you moving exceptionally well on these. You don’t have to climb in weight every set, but you should start out moderate and build several times across the 10 sets.

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