Saturdays schedule: 7:00am facilitated class/ 8:00am Group class/ 9:00am Open gym open prep (not coached)
122818 WOD
A. Warm-up: Coach’s choice
B. Fight Gone Bad Style (3 rounds/1 min each station/1 min rest between stations):
1- Row for calories
2- Double-unders
3- SDHP WITH kettlebell (53/35)
4- Bodyweight lunges
5- V-ups
>>Modifications will be given
Kelsey getting through her burpee bar muscle-ups
122818 WOD
A. Warm-up coach’s choice
B. Half kneeling, single arm bottoms up KB press 4×8/ side
Superset with 4×8/ side single arm dB rows
C. In 4:00
50 air-squats
Run 400 meters
ME HSPU in remaining time
Complete 3 rounds resting 2:00 between rounds
>>On-ramp
In 4:00
30 air-squats
Run 300-400 meters
ME dumbbell press in remaining time
Complete 3 rounds resting 2:00 between rounds
>>Modifications will be given
D. 1:30/ side quad smash
1:30/ side couch stretch
Great job on the weightlifting complex today!
122718 WOD
A. Group warmup
B. Three rounds of:
1:00 banded marches
100 meter farmers carry
5 scap pull-ups + 5 arch to hollow
Rest 1:30
C. 20:00 EMOM
Min 1: 100-meter run
Min 2: 3 burpee ring muscle-ups or 5 burpee ring chest to bar pull-ups (scale 5 burpees + 5 ring-rows)
Min 3: 12 reverse lunges with kettlebells (53/35) at sides
Min 4: wildcard * pick your own movement and reps that will keep you within 30-45 seconds of work
>>Modifications will be given