Monday: The Leak, pt 2

Monday: The Leak, pt 2

Monday: The Leak, pt 2

Last Friday I got the chance to workout at Coach Jose’s awesome 4:30pm class.

It was super fun and we had to watch our toes for all the knowledge bombs he was dropping.

The best part – at the end of the session we went to sign up for the In House Throwdown on Octobervest 19th from 9-12pm next to the whiteboard…

And there were already over 30 Volts & Vixens of all levels signed up for the awesomeness.

So without further adieu here is the second WOD.

In 8 minutes find a 1RM Back Squat. Then 1 minute of max double unders (single unders for beginner division).

Your score is total weight lifted PLUS double unders for one big (hopefully) score.

Post your thoughts on what the 3rd & final WOD will be.

Pre-Skill Structural:

Strict Pull Ups; 31A0 x5-8 reps

Skill: Back Squat x10 reps; 30×1

WOD: 4 on 2 off x3 sets

100m Run

5x Jumping Pull Ups

7x Push Ups

9x Air Squat

Pre-Skill Structural:

Strict Pull Ups; 31A0 x5-8 reps

Skill: Back Squat x6-8 reps; 30×1

WOD: 4 on 2 off x3 sets

100m Run

5x Jumping Pull Ups

7x Push Ups

9x Air Squat

 

All Levels:
Ax4-5 sets
A1. Back Squat x3; 40×1
A2. Strict Chin x8-10; 31×1 (only 4 sets of A2)

B. 5 min on 2 min off
Set 1:
100m Run
6x Pull Ups (2x Muscle Ups)
12x Wall Ball

Set 2:
100 m run
6x Toes to Bar
12x Box Jump + Step Down

Set 3:
100m Run
6x Pull Ups (2x Muscle Ups)
12x Wall Ball