Tuesday, October 25th 2016
STRENGTH WOD
Spend 10 minutes on Handstand work:
Fitness: Wall Climbs/Static Holds/Negatives
RX: Handstand push ups/Deficit
RX+: Handstand Walks (do not try this unless you understand how to bail)
COVE WOD
3 Minutes for Max Cals on the Rower
3 Minutes for Max Ball Slams
3 Minutes for Max KB Swings
1 Minute Rest
2 Minutes Cals
2 Minutes of Ball Slams
2 Minutes of Kb Swings
1 Minute Rest
1 Minute Cals
1 Minute of Ball Slams
1 Minute of KB Swings
Score = Total Reps
Fitness: 35/26
RX: 53/35
RX+: 70/53
Coach’s Tip: This is a longer WOD and will require significant pacing. Think about it as ‘the shorter the time domain, the higher the intensity’. The earlier (and longer!) rounds will require a more steady state as you will gas out if you run out of the gates too fast.
Greg D. showing great form on his swings… and a unique style with his footwear?!