Monday’s WOD

Announcements

October 31st, Monday – Last Class is at 1 PM. All evening classes are cancelled.

November 11th, Friday – 6 PM MANDATORY Trainer’s Meeting ! Save the date trainers.

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Warm-up


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Coaches Choice (No Measure)

10 Minutes on mobility and dynamics.

80%: Clean and Jerk (3-3-3-3-3)

No Touch & Go. So reset your set-up at the bottome each rep. This is to make sure you are going right back into GOOD FORM on your set-up. Touch and Go can get sloppy if you rush through each rep.

Deadlift

Work to a heavy set of 3 (not to failure, just heavy).

WOD

Metcon (Time)

“Blue Lagoon”

C1:

3 Rounds:

15 Deadlifts (225/160#)

25 Wallballs (25/20#) 10ft

15 Toes-to-Bar

25 Box Jumps (24/20”)

C2:

3 Rounds:

15 Deadlifts (205/145#)

25 Wallballs (20/14#) 10 ft

15 Toes-to-Bar

25 Box Jumps (24/20”)

C3:

3 Rounds:

15 Deadlifts (185/130#)

25 Wallballs (20/14#) 9ft.

15 Toes-to-Bar/ Knees to Elbows

25 Box Jumps (24/20”)

C4:

3 Rounds:

10 Deadlifts (135/95#)

20 Wallballs (10/8#)

10 Knee Raises

20 Box Step-ups (16/14”)