WOD 9/10

Performance – Week 2 of 8 Strength and Aerobic Base
A1. Walking DB Lunge 8-6-4-3-2 rest :00
A2. Box Jump w/ Step Down 8-6-4-3-2 Rest :60
*For lunge weight start at 20-30% of FS, and move up each set
B.
5 Rounds
500 M Row
10 total Alt. DB Snatches @ 35 lb, 20 lb
20 total Unweighted Step-ups
*Time recorded, with partners
C.
5 Rounds
:30 Deadbugs
:30 Rest
:30 Shin on Wall Stretch
:30 Rest

Foundations
Skill
Row

Every 2 mins for 18 mins do
200m Row @90%

4 x 40 sec of Work Jump Rope / 20 sec rest

Rest 2 mins

4x 30 sec of Work  Tic Tacs / 30 sec rest

Rest 2 mins

4×20 sec of Rocket Jumps / 40 sec Ring Rows 40X0

“People rarely succeed unless they have fun in what they are doing.” – Dale Carnegie

Coach Sharon and the Push-Up Man hanging out on Vancouver’s shore!