Day 39: Training Log

Warm up / Preparation:

• Run 1-2 minutes at your own pace
• Skip 1 minute, vary your pace at least twice.
• A-skip and C-skip x 10
• Lunge step with body bar or rope or band OH x 10
• Lateral sumo squats with bar/rope/band OH x 10
• Leg swings in 2 planes both legs
• Triplet: 5 jump squats – 10 flare push ups – 5 burpee jacks
• Stretch, bands, rollers, etc as necessary

Strength Component: Hang cleans

• Warm up set of 10-12 reps at a reasonable resistance
• 3 sets: 10 – 8 – 5 with increasing resistance (see Coach if you need help with this)
• After each set: 5 push jerks + 5 triceps dips

Workout:

For today, your “pumpkin” is a rage ball (pumpkins too messy)…

Team WOD: get a partner and complete the following:

• 75 Lateral pumpkin jumps
• 50 pumpkin push press *
• 100 pumpkin goblet squats *
• 50 pumpkin box jumps * (shorter height box than usual)
• 75 pumpkin squat cleans *

* for exercises with a star: each time the pumpkin hits the ground both partners owe 5 burpees.

Core strength:

• 20 Russian twists with a pumpkin – 20 sit ups with a pumpkin – 30 second plank with a pumpkin on your back