Coaches Challenge WODs!
We thought it would be fun for some of our coaches to come up with wods that would be challenging for THEM and YOU. Each coach has a specialty area (0r many...) and also favorite movements to train. Every 1-2 weeks for the next while we'll post a Coach wod as an option for you to try, along with a video of the coach themselves taking it on.
This week is Coach G! As you all know, G has some great KB skills and a bit of grit, so this week's challenge is all about hanging on and pushing through. There's the main wod then there's a "bonus" conditioning piece after that should be fun to take on.
Take a look below!
Coach G's Challenge:
Not for the faint of heart and only if you've got some KB skills!:
5min max Kb snatches
5min max DxKB clean n jerks (that's a KB in each hand!)
FG: scale weight as needed
BONUS: Rest 5 min, add up all reps of snatches and Clean and jerks then do that many calories for time on the assault bike!
Coach G's scores: 115 snatches, 33 clean and jerks @ Rx! Then 9:57 for the 148 cals!!
TRAINING FRIDAY - SATURDAY
Part 1 (activation)
2 rounds -
4/side leg up and over
8/side bird dogs
Part 2 (pre wod)
4 rounds -
10 double crunch, 10 glute bridge, 10 barbell push press, 10 barbell hang power cleans, 30 single skips
Coach G's Challenge (see blog post above)
5 rounds for time of: 1 Round Of DT, 155/105 lbs
Run, 400 m
1 round of DT = 12 deadlifts, 9 hang power cleans, 6 shoulder to overheads!
Barbell inside (with mask), or outside without.
This is not to be underestimated!!! Will be very tough if you go heavy on the barbell.
FG1: 35/45, scale run as needed