WOD (Workout of the Day)

112720 WOD

A. Group warmup 

B. Four rounds for max reps:

2:00 row for calories

0:30 rest

1:00 double unders 

1:00 alt single arm DB SN 

0:30 rest

2:00 wild card (choose your own movement)

2:00 rest

CLASS SCHEDULE: 6 AM GROUP CLASS

7:10 AM FACILITATED CLASS (sign up under open gym)

8:00 AM GROUP CLASS

9:15-10:30 OPEN GYM

112620 WOD

A. Group warmup

B. “Thanksgiving WOD”

AMRAP 30:00 PARTNER WOD Teams of two

1 muscle up each (sub 2 pull-ups kipping is okay)

100 meter team run

10 Russian KBS (53/35)

10 overhead plate lunges (25/15)

10 toes-to-bar

10 sprawls 

10 wall balls (20/14, 10’/9’)

Each round add 100 meter to every run (100/200/300 etc.) Each round add 10 reps to every movement (10/20/30 etc.)Muscle ups increase by 1 rep (1,2,3,4, etc) Pull-ups increase by two reps (2/4/6/8 etc)

Run together/ reps are shared

112520 WOD

A. Group warmup 

B. Deadlift

3 x 5 at a medium heavy weight (stay at same weight)

C. For time:

21-15-9

Deadlift (275/185)

Ring dips

D. OTM for 8:00

Even minutes: 0:30 hollow hold or tuck

Odd minutes: 0:30 penguin taps or oblique side bends