Wednesday’s WOD OCT. 14th

Day Three
Warm-up (W):
Musical Med Ball warm up
Trainers yells stretches running high knees, hammies, etc. while athletes run in one direction. Music stops athletes find a med ball. Athletes out have to do jumping jacks.

Mobility & Dynamics:
Trainers Standard

WOD Demo/ Mechanics/ Skill:
Push Press
Set up racks, empty barbells
5 x strict press
5 x dip (stay static in quarter squat till trainer resets)
5 x dip, drive (no press over head)
5 x dip, drive, press
*trainer use this to walk around and check static set up, as well as dynamic (in motion set up). Fix form, clean up technique.
15 x Air squats
*on trainers cue. Watch static set up, as well as dynamic (in motion). Fix!

PARTNER WOD
WOD (MGW) MODERATE 11-20mins
CAT ONE:
6 rounds for time of:
Run, 200 m
*running together
30 Air Squats
*sits at the bottom of the squat
20 Push Press, 135/95 lbs
*plank hold

CAT TWO:
6 rounds for time of:
Run, 200 m
*running together
30 Air Squats
*sits at the bottom of the squat
20 Push Press, 115/80 lbs
*plank hold

CAT THREE:
6 rounds for time of:
Run, 200 m
*running together
30 Air Squats
*sits at the bottom of the squat
20 Push Press, 95/65 lbs
*plank hold

CAT FOUR:
6 rounds for time of:
Run, 200 m
*running together
20 Air Squats
*split work, while one works the other sits at the bottom of the squat.
10 Push Press, 65/45 lbs
*split the work, while one works the other does a plank hold.

*5 burpee penalty for those teams that fall out of the “bottom squat” or “plank hold”. Stop and complete them if you do, before continuing work.

TRAINERS NOTE:
Smaller classes less than 5. Do individual WOD instead. Change to 3 Rounds/ 400 M Run, 20 Air Squats/ 10 Push Press. Take out extra partner work.