SATURDAY WOD 11/18/17

Warm Up
Coach's choice

Workout
A. Team WOD
800m Partner Sandbag Run
50 Sandbag Deadlifts
50 Burpee Over the Sandbag
50 Sandbag Squats
800m Partner Sandbag Run

Switch off as needed - carrying the bag, completing reps. Reps are total b/w groups of 2.

THURSDAY WOD 11/16/17 - Active Recovery

*ACTIVE RECOVERY DAY*

WORKOUT:
10:00 Foam Roll, LaCrosse Ball, Tennis Ball

3 sets
1:00 row
4 turkish get ups
4 reverse push ups

2:00 rest

3 sets
4 windmills per side
4 hindu push ups
10 sit ups - pilates style

CLASS YOGA STRETCHES

WEDNESDAY WOD 11/15/17

WARM UP:
3:00 Bike
7:00 mobility

WORKOUT:
A. Work to 1 heavy Hang Power Clean
10:00

B1. DB Chest Press 3 X 10
B2. Tbar rows 3 X 10

C. 10:00 AMRAP:
5 Hang Power Cleans
5 sandbag get ups
Cal Bike 20/10

D. Tabata
sandbag glute bridges
sandbag sit-ups

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