8a, 10a, 11a – Team WODs
9a – Powerlifting & SWOD
12p – Olympic Lifting, accessory lifts & mobility (90 min class)
Lincoln Square CFD:
10a – Team WOD
Team WOD Details:
Two WODs today. Both are teams of four, one person at each station rotating every 60 sec. Record reps across both WODs. During the rest, record your team score for that round. Use the numbers to help motivate yourself and your team. I know we don’t always keep track on Saturdays but this is a great way to keep yourself accountable and to work your hardest for your teammates.
A. 4 rounds: 60 sec at each station. 10 sec to transition. (60 sec on/10 sec off)
6 hang power snatches (95/65)
Row for cals
KB swings to eye level 55/35
B. 4 rounds: 60 sec at each station. 10 sec to transition. (60 sec on/10 sec off)
Burpee pull ups
Front squat (115/75 w/ no squat racks)
Overhead walks 45/25 for 20′
** keep arms locked out arms perfectly overhead during the walks (not lunges): 1 length = 1 rep.
** burpee pull ups can be scaled to burpee plus step up, jumping pull up or 2 burpees = 1 rep.
Lots of rest here athletes, no reason not to track scores and focus on perfect form while keeping power and intensity high.
Powerlifting & SWOD
Volume: Version 2 of 3 for 8 rounds (24 Min)
Min 1 – 5 Bench Press Reps (start easy and add weight each round when you can, no failed reps)
Min 2 – 7 KB Power Jumps (KB in each hand. Jump high and explosive)
Min 3 – 30 Second Plank (any variation)
** Last week we did this with squats. We will do this again next week with a different set of movements.
Accessory: 4 Sets of 10 reps with 45 – 60 sec rest of:
Bent Over Barbell Row with palms up.
** Keep elbows in tight and squeeze your back!
WOD: 5 rounds for time with perfect form 1st (10 min cap)
10 Pull Ups (kipping or strict)
20 Dips (box dips)
** Beach WODs. . . they will be here very soon! **