Coaches Challenge WODs!

Hey Team,


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


2min rest


5min max DxKB clean n jerks (that's a KB in each hand!)


CP: 70/44

Rx: 53/35

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


WARM UP:


Part 1 (activation)


2 rounds -

4/side leg up and over

8/side bird dogs

8/side deadbugs



Part 2 (pre wod)


4 rounds -


10 double crunch, 10 glute bridge, 10 barbell push press, 10 barbell hang power cleans, 30 single skips




WOD:


Option 1


Coach G's Challenge (see blog post above)


Option 2:


Running DT


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.


FG3: 75-95/115-135

FG2: 55-65/75-95

FG1: 35/45, scale run as needed