WOD / Wednesday, October 10

Mobility 

2:00 Pigeon Pose/side 

 

Strength/Skill

Overhead Squats:  9-7-5-3; start @ 65% and build. 

 

Rest, then... 

 

“Nancy”

5 rounds for time of: 

400m Run

15 Overhead Squats, 95lbs/65lbs

 

Beach Muscles 

3 sets of: 

12 KB Z-Press 

10 Single-arm DB Row/arm

1:00 Single-Leg Alternating V-ups 

 

Competitors 

 

1. Strength/Skill

2. “Nancy”

3. Gymnastics 

Every 2:00 x 6 sets of: 

15m HS Walk 

6 Strict Toes-to-Bar + 6 Kipping Toes-to-Bar 

4. Core 

5 sets of: 

10 V-ups, 10 Tuck-ups, 10 Sit-ups, 10 Hollow Rocks, 10 sec Hollow Hold; Rest 1:30 (try to complete entire set without stopping )

 

Endurance (10:00am) 

 

Every 10:00 x 3 sets, complete:

700m Row

500m Run

300m Ski

10m Heavy Prowler Push 

 

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CFLV Weightlifting

1. No hook, no feet Snatch (65-70%/2) x 5

2. Behind the Neck Jerk

Work up to a 5RM (RPE 7) then do 90% of that 5RM for 5 Reps x 2 Sets

3. Clean Deadlift (100%/3) x 3

4A. Banded Tricep Pull Downs

12-15 Reps x 3 Sets

4B. Hanging Knee Raises

10 Reps x 3 Sets

Rocco Di Jerlando