8a – Team WOD (WOD Below)
9a – Powerlifting Concepts (WOD Below)
10a – Team WOD
11a – Team WOD
12p – Olympic Lifting – Day 2 Week 1
Team WODs will be done in teams of 3 today. Try to pick some new athletes to work with and keep yourself accountable today and move like a champ. NO half reps, no cheated movements and keep yourself in a safe and strong position at all times.
WOD #1: Heavy Bag Hoist – 10 min
** Ground 2 Overhead with the heavy bag; max reps in 10 min
** Hold the heavy bag above your head for a full 5 second count before setting it down. Try to rotate positions with your teammates, the middle spot is easier.
Rest 2 Min . .
WOD #2: Plate Lunge – 10 min
Athlete 1 – Pace Car – 15 push ups w/ Hand Release
Athlete 2 – 45/25 Walking Plate Lunge for Max reps (1 step 1 point)
Athlete 3 – Push Up Plank
Rest 2 min . . .
WOD Explained – Everytime the athlete in the pace car finishes 15 push ups everyone rotates stations. The goal is to go for as many lunges as possible in 10 minutes. Every step is 1 rep and you can hold the plate any where you like. Overhead is preferred but if you have poor mobility than keep it at your chest (please no plate drops).
WOD #3: Ab Mats past your toes – 10 min
Athlete 1 – Pace Car – 15 Wall Balls (20/14)
Athlete 2 – Ab Mats
Athlete 3 – Forearm Plank
WOD Explained – Everytime the athlete in the pace car finishes 15 wall balls everyone rotates stations. The goal is to go for as many ab mats as possible in 10 minutes. The standard for the ab mats is to touch the ground in front of your toes. Touching your shoe would only be considered a partial rep.
9a – Powerlifting WOD:
Part 1: Close Grip Bench – 7 sets of 5 to get to a heavy set (15 min)
Part 2: Barbell Good Mornings – 7 sets of 5 to get to a heavy set (15 min)
Part 3: 5 Rounds of a Strict Shoulder Press for 7 reps + 15 Bicycle Abs (Left + Right = 1 Rep)
** Treat this similar to a WOD but go at about 75 % speed and focus on form and staying tight. Start with a weight around 50 – 60% of your 1 Rep Max Strict Press and add weight each round to get as heavy as you can.