MONDAY’s WOD Sept. 27th

WARM-UP(class together):
300 m row
15 x ball cleans

Dynamics & Mobility:
trainers standard

Time this should take: 0:00 – 20:00

SKILL WORK:
rowing (proper form)

cleans

Time this should take: 20:00 – 35:00

WORK OUT OF THE DAY (sprint):
CAT ONE:
25 row CAL
25 burpees over bar
25 hang power cleans 155/110#

CAT TWO:
135/95#

CAT THREE:
115/80#

CAT FOUR:
20 row CAL
20 burpees over bar
20 hang power cleans 65/45#

*this WOD is a SPRINT in our programming meaning it is meant to do in sub 5 minutes. Coaches need to make sure athletes are scaling accordingly to this structure.

Time this should take: 35:00 – 50:00

COOLDOWN:
Tabata/ 8 cycles
crunches (20 secs)
flutter kicks (10 secs)

Finish with 1 to 3 static/yoga stretches

Time this should take: 50:00 – 60:00