2 or 2 or 150

Tuesday, Oct 17

WOD: For time pick one: 2k ski, 2k row, 150 calories on Assault bike

Strength: 10x10 DB Floor Press (same weight across all sets) complete 10x10 bent over rows between sets

Accessory: 3x20 banded face pulls with a heavy band

Recovery: Foam Roll

2k Row: 2k RowComplete 2000m on the concept 2 erg. Set the monitor to count down so that you have an accurate time.

2k ski: 2k skiComplete 2,000m on the ski erg. Set the ski erg to count down so that you receive an accurate time.

Saturday, Oct 14

Saturday, OCT 14

WOD: “Loredo” 6 rounds for time of: 24 squats, 24 push-ups,24 walking-lunge steps, Run 400 meters Time Cap is 45 minutes. Scale reps as needed.

Recovery: Coaches Choice


24 min of alternating work

Wednesday, Oct 11

WOD: EMOM for 24 minutes, Perform 10/8 calories on rower( minutes 1, 4, 7….) Perform 10/8 calories on bike(minutes 2,5,8…) Perform 6 Power Snatches( 3, 6, 9..) (loading up to the individual)

Strength: Complete 20 turkish get ups on each hand(15 minutes or less, record the weight used)

Recovery: Foam Roll