200916 - Quote of the Week Wednesday

QOTD - Favorite band as a kid?

WARM UP - 200m Run
then… w/ a light DB (25/15)
12 Goblet Squats
12 SA Front Rack Lunges (each side)
12 SA Bent Over Row (each side)
12 SA Push Press
12 SA Alternating Clusters (total)

MOBILIZE - Sumo Squat Hold
w/ the lacrosse ball peanut - Spine Roll and Psoas Press

COACH PREP - Turkish Get Up Form
3 No Object/3 Light DB/Grab heavy KB for Strength

Squat Clean Form
Elbow Drill/Drop Drill/Combined
EB Front Squat
EB Clean Pull
EB Squat Clean

STRENGTH/SKILL - Pull Up/Turkish Get Up/Squat Clean
Every 2 minutes for 12 minutes
Each round is:
4 Strict C2B/Pull Ups/Ring Rows
3 TGU (2 on weak side)
2 Squat Cleans (building in weight)

WOD -
GOAL = Under 10 minutes
CAP = 15 minutes
(A: Competitor)
For Time
50 Chest to Bar Pull Ups
Every 2 minutes - 8 Squat Cleans 135/95

(B: Performance)
For Time
60 Pull Ups
Every 2 minutes - 8 Squat Cleans 115/75

(C: Fitness)
For Time
50 Banded Pull Ups OR Ring Rows
Every 2 minutes - 8 Squat Cleans 95/65