Friday, February 19
Ready for some TGIF fun!!! Orchard warm up followed by some handstand drills.
WOD: 10 rounds for time:
10 Walking lunges with dumbells
10 GHD sit ups
10 pull ups
WOD (Workout of the Day)
Thursday, February 18
Get ready for some fun!
Today’s WOD “Kelly!”
5 rounds for time:
400m run
30 box jumps (24″ box)
30 wall balls (20 lb. ball)
Remember! All WODs are scalable. We can substitute bleachers for the run and use lower boxes for jumping, lighter balls and less reps. This is a great workout. Don’t miss it. And like Sara says, if reading the site before the workout tends to make you not want to come…. “Then don’t look!”
Lisa is demonstrating the proper way to wear and store your jump ropes. Do not wrap the ropes around the handles. Everyone agrees these are the best for doing double and triple unders. More ropes coming next week. Let Kaye know if you would like one. (Oh, just kidding about the triple unders!)
Wednesday, February 17
Today we are trying something new. We will work in 2 person teams and do a WOD relay style.
10 rounds for time:
7 deadlifts
5 hang squat cleans
3 push press/push jerks
20m sprint
Your relay partner waits until you return from the sprint to begin their round. The idea is you keep the intensity very high as you will get a chance to rest while your partner performs their round.
