Wednesday November 9th

Warm Up
3 Rounds
200M Run
6 Push Ups
12 Banded Air Squats
10 Unbroken Wallballs

:15 Strength
Back Squat
Start around 70-80% and look to build each set and end with a heavy single.

Remember to drill in those points of performance. Here are a few coaching cues if you want to add a little spice.

:40 WOD
Since the rest is 4 to 6 minutes and we have 10 ski ergs (most classes are larger than 10 people) this is a good wod to partner up on and have someone count your burpees for you

2 Rounds

24/18 Calorie Ski

20 Line Facing Burpees

Rest 4-6 Minutes to send it again

Target Score: Sub 3:00 per round

Tips >> This is meant to be a full send effort x2. Athletes shouldn’t pace either

movement and should come off the ski and immediately start their burpees.

The rest is long enough for most athletes to recover mostly enough to give

close to the same effort.

SKI TIP >> Think splashing into the pool. Pretend you are in waist deep water and “splash”.

You’ll notice you’ll get on to your toes, arms above your head. Your chest will fall first, and your arms will follow second. SO Get TALL, then send hips back, chest falls and then there is follow through with the arms. Give it a try!

:55Cool Down


Figure 4