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Lakeview Training:
8a, 10a, 11a – Team WODs
9a – Powerlifting & SWOD
12p – Olympic Lifting
Lincoln Square Training:
10a – Team WOD
Team WOD Details: Teams of three
WOD 1:
Three rounds, 90 sec at each station. Score is total reps of cals and wall balls.
Row for Cal
Wall Balls 20/14
Rest
Rest 90 sec and move to the next WOD
WOD 2:
Three rounds, 90 sec at each station. Score is total reps of DU and Burpees.
Double Unders (3 to 1 scale)
Box Jumps (20″ for all )
Rest
Rest 90 sec and move to the next WOD
WOD 3:
Three rounds, 90 sec at each station. Score is total reps of Front Squats and KB Swings.
Front Squats 95/65
Burpees to Plate
Rest
9a – Powerlifting & SWOD
Part I: Close Grip Floor Press 5 Rep Heavy (15m)
** Nice and controlled, keep elbows under control and closer to the body with a closer grip on the bar.
Part II: Bent over row (palms up) x7 + Power Jump x2 (15m)
** Add weight and height to each movement when you can for a total of 7 rounds.
** You must land in a power position or above parallel when landing on the box. Do not take a step into your jump.
SWOD: 8 Min AMRAP of:
DB Ground to Overhead x 10 (5 each arm, alternating each rep, each side)
30 Second Plank
** use heaviest DB possible that allows great form.
