How did you like the workouts this week?
Did you know that it was not me programming this week?
Over the next couple weeks we are trying something new…. Coaches and Apprentices are giving a go at programming the WODs for you. They submit their weeks worth of programming a head of time and I am giving them feedback and making changes as needed. Sometimes in programming, people have a tendency to program what they love and leave out their goats; the reverse can happen as well. The great thing about having other people programming is that you get a good variety of workouts and movements. A challenge that can happen in this case is everyone wants to program the most killer workouts ever! We will make sure to program in some not as intense workouts and recovery type weeks to balance this out, if needed 🙂
This weeks programming was designed by your Apprentice Coach Adam Abzilla Giles. Please feel free to give us your feedback!
Today‘s Workout:
Buy In – Get warm before class with 3 rounds of CF warmup.
Shoulder Press 3×5 – work up to 65-70% of 1rm. Work on solid posture and smooth reps, do not use legs! 10 minutes on clock.
5 minute review and practice of proper tire flip technique. Work to find the tire size/weight you’ll be using for the WOD.
WOD – ‘Rubber Meets the Road’
AMRAP in 15min of:
- 300m wallball run (14/20)
- Tire flips
With a Partner, choose a team name, the theme is “holiday food”
In the workout, both partners are working at the same time. 1 partner is running while the other partner is doing max tire flips. Your score is a total of your Runs (1 rep each) plus each tire flip (1 rep each)
* Be prepared, if class sizes are large, that we will have to do the workout in heats or some members will have to flip smaller tires.
Zone 2 – Scale wallball weight to 10lb / 24lb
Zone 1 – Scale as needed
Cash Out – MWod 18 – Sliding surface recovery
