Sunday Track WOD With Coach Amy!

Coach Kim will be handing over the reigns to Coach Amy for this Sunday's track session.  Come down to the track at 1:00PM on Sunday for a great workout that builds on the prior weeks' training. 

Didn't make any of the prior weeks?  Not to worry, you can jump in this week and have a great session regardless - so don't let that stop you!

Check Kim's weekly message in the private Arena Ready Facebook group (click here) for meet-up instructions and workout details.

Happy Weekend, all! 

WOD for 01-13-18:

In Teams of THREE Athletes, On a Running Clock...

A) From 0:00 - 18:00

AMRAP 18 Minutes:

9 Power Snatches @ 115/80 lbs

12 Overhead Squats

15 Lateral Bar Burpees

(400m Run)

Athletes A & B complete the triplet with only one person working at a time (reps do not have to be split evenly) while Athlete C runs 400m.  One athlete must always be running and must always switch after 400m.  The team's score is rounds + reps completed of the triplet.

B) From 18:00 - 21:00

Rest 3 Minutes

B) From 21:00 - 33:00

Back Squat:

12 Minutes to Establish a 2, 4, and 6-Rep Back Squat 

Each athlete establishes EITHER the team's 2, 4, or 6-rep back squat - and the team's score is the sum of the successful sets completed.  For example:

Athlete A successfully completes a 2-rep back squat of 200 lbs.

Athlete B successfully completes a 4-rep back squat of 185 lbs.

Athlete C successfully completes a 6-rep back squat of 150 lbs.

The Team's score is 535 lbs (200 + 185 + 150 lbs)

In other words, the team must choose who is assigned to which rep scheme (2, 4, or 6 reps), and must load the bar accordingly for warm-up sets and attempts (the team shares one squat rack and one barbell).  Be smart and choose wisely.

(Compare to 01-14-17)