Thursday, Nov. 5, 2015

Congratulations to part of our November Basics crew, including: Felicia (from left); Kellee; Kelsie; Natalie; and Joanne. Matt and Frank were on point with their coaching because this group is looking sharp! Keep up the good work, everyone. It doesn’t get easier, but we can guarantee you’ll get stronger! Consistency is all it takes.

110515 WOD

A. Run 400 meters, then two rounds of the following:

1:00 front plank

0:45 left plank

0:45 right plank

0:30 hollow rock

1:00 rest

B. EMOM 20:00 (5 sets)

Minute 1: 100-meter run

Minute 2: 12-20 jumping lunges with barbell (45/35)

Minute 3: 150-meter row

Minute 4: 15 toes-to-bar

>> On-Ramp

Coaches will post modifications on whiteboard.

C. Mobility

1. Couch stretch – 2:00 / side

2. Partner tricep smash – 1:00 / side / person