Tuesday WOD – The Blues

27 Oct
0

Arrive 5 minutes early and complete mobility and warm up before 6.10

A) Mobility

Wrist Stretch 2 minutes total 

Hip Capsule 2 minutes 

B) Warm Up

Shuttles 4 x (5,5,10,10,15,15,20,20)

2 Rounds

10 Press Ups HOG

10 Ring Rows

10 Shoulder Roll Outs  

C) Team WOD 1

12 Minutes 

1 Person runs the shuttles and as soon as they finish they move onto the rings and the next person starts the shuttles. When you complete the ring rows you join the back of the Que.

Shuttles (5,5,10,10,15,15,20,20)

Decline Ring Rows 10

D) Team WOD 2

21 Minutes

Death By Thruster

In Groups of 3

Find a weight comfortable for all 3 people

The total for this will be total number of reps x weight used = total 

E) Power Hour

Every 2 minutes, for 20 minutes (10 sets) of

Clean + Hang Clean

*Sets 1-3 – 65-70% *Sets 4-6 – 70-75% *Sets 7-8 – 75-80% *Sets 9-10 – 80-85%

then

Five sets of

Front Squat x 3-4 reps @ 4111

Rest 2 minutes

then 

Work on a weakness for 15 minutes

HIIT WOD

A) Warm Up

Shuttles 4 x (5,5,10,10,15,15,20,20)

2 Rounds

10 Press Ups HOG

10 Ring Rows

10 Shoulder Roll Outs  

B) Team WOD 

12 Minutes 

1 Person runs the shuttles and as soon as they finish they move onto the rings and the next person starts the shuttles. When you complete the ring rows you join the back of the Que.

Shuttles (5,5,10,10,15,15,20,20)

Ring Rows 10

C) WOD 

Until 7.25

Death By Thruster

9 Thrusters

9 Hanging Knee Raise 

9 Box Jumps

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