1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

October 3rd 2013

October 02, 2013

Warm Up

Row 1K using Tabata (1 min. Moderate/30 sec. Intense) intervals.

then,

Skill 

8 min. Knees to Elbows work

*during the Filthy Fifty many were having trouble accurately getting their knees to their elbows.  If you’re knees are not touching your ELBOWS, you need to work on it*

8 min. One Legged Squat work

*use the candle stick movement to assist in the one legged squat, mobilize the ankles, hips, and legs as needed*

8 min. Handstand work

*use this time to work on walking on your hands, kipping handstand push ups, or getting into the handstand position on the wall*

WOD

8 min. AMRAP of:

-Snatch Balance 5 reps (95#/65# bar starts from the floor)

-25 Sit Ups

Advanced Athlete

-Snatch DL 5RM, 4-5 working sets

-Clean from blocks (above knee) 1RM, 6-7 working sets

-Front Squat 3×3, use the same weight for all 3 sets

-RDL 3×5, use the same weight for all 3 sets

-Pendlay Rows 3×5, use the same weight for all 3 sets

-Weighted Ring Dips 3×5, use the same weight for all 3 sets

then,

Mile Run

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