Wednesday – October 5, 2016 (20161005)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Tips & Tricks[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

Partner WOD

3 rounds each:

20 Ring rows

20 Kb swings

1 min plank hold with weight

Partner 2 starts when Partner 1 completes their plank.

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[tab]Level 2

Partner WOD

3 rounds each:

20 ring rows

20 Kb swings 35/26

1 min plank hold with 45/35lb plate

Partner 2 starts when Partner 1 completes their plank.

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[tab]Level 3

Partner WOD

3 rounds each:

20 pull ups

20 Kb swings 53/44

1 min plank hold with 45/35lb plate

Partner 2 starts when Partner 1 completes their plank.

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[tab]Level 4

Partner WOD

3 rounds each:

20 CTB pull ups

20 Kb swings 70/53

1 min plank hold with 45/35lb plate

Partner 2 starts when Partner 1 completes their plank.
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[tab]Tips & Tricks

Are we writing down what we’re doing?

If you were not here on Monday, you’ll go for a 5RM in push press and Back Squat.

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[tab]Strength

• Overhead squat – 2RM; 90% 2 x 2

• Push press – 90% (of Monday’s 5RM)  3 x 5

• Back squat – 90% (of Monday’s 5RM)  3 x 5

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