Monday, 10 February WOD

February Fundamentals Course

Warm Up

  • Coaches choice- 10-12 minutes

ACCESSORY WORK (10 minutes)

3 Rounds for Quality of:

  • 10 Jerk Grip Overhead Walking Lunges, pick load
  • 10 Bent over Rows, pick load

Strength WOD (15 minutes) Back Squat Waves

  • (6-4-2)(6-4-2)(6-4-2)
  • Wave= (6-4-2)
  • REST 3 minutes between each wave
  • Load should be lighter to heavier, start wave 1 with your second wave weights from last week.
  • Only rest as you are switching weights during the wave reps.

** Record in BTWB so you can use these numbers for next week

METCON

“Wonderwall”

  • 60 DU (120 singles)
  • 30 Burpees
  • 60 DU (120 singles)
  • 30 WB (20/14) (10’/9’)
  • 60 DU (120 singles)
  • 30 Deadlifts (225/155)
  • 60 DU (120 singles)
  • 30 Burpees
    • ** 25 min time CAP**

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