Monday’s WOD OCT.12th

Congratulations to our competing athletes this weekend! Thank you for all the support and LOVE for those that came to cheer them on! Two team both in Intermediate Division. Heather, Kevin, Scott and Shelly placed 6th! Taylor, Anthony, Andrea, and Kylie placed 2nd overall! Great job athletes!

031 039

Warm-up 0:00 to 10:00:

Partner Med Ball

200 M medball run

10 reps each of:

MB Burpees

MB sit-ups

MB front squats


200 m medball run

*split work as needed


Mobility & Dynamics 10:00 to 25:00:

Trainers Standard


Weightlifting Skill 25:00 to 40:00:


Split Jerk Mechanics

x 15

*Trainers work on the proper footwork. Landing position, as well as bring feet together to end the lift and reset the bar. New athletes can work on Push Press. Once you have athletes some what up to speed do sets with light weight together. Trainer walks around fixing form.  

Add weight to 55% 1RM

10 Minute EMOM:

3 Split Jerks


WOD (Sprint) 40:00 to 60:00:


5 rounds, each for time, of:
Row 250 meters

Rest 1:30 minutes