(Photo by Lyle)
121018 WOD
Kyle killing the tire flips Friday.
Photo by Anders
120818 WOD
A. Group warmup
B. In teams of two, complete four rounds for time of:
Run 400 meters (partners must stay together)
40 lunges with single-arm DB OH (10/side; 20 each)
20 strict pull-ups (10 each)
Partners must run together, and may only start lunges once both members are back at their station. Partition reps any way, so long as each athlete does half.
Kristy Copperfield photo
FRIDAY OPEN GYM SCHEDULE UPDATE: Open gym will close at 11:30 a.m. today, Dec. 7. Thank you for planning accordingly!
120718 WOD
A. Group warmup
B. Deadlift – month 3 / week 2
Every 2:00
40% x 5
50% x 5
60% x 3
Every 2:30
Working sets:
70% x 3
80% x 3
90% x 3+
C. For time:
50 calories on rower
40 box jumps (24/20)
30 toes-to-bar
20 ring dips
10 tire flips (RX men – large tire / RX women – short but largest circumference tire)
Heats can stagger start by half of class moving up list or at any exercise that’s open. Possibly group by people using same tire and plan to begin at different spots.