Danny! Sat, Nov 20
Friday, Nov 19
Get ready to sprint! A lot!
First Christy will take you through another fun warm up and some level one testing.
Then, hit your 20 rep squat program and follow the weight percentages based on which week you’re on.
Team WOD: 8 x 100m sprints
Teams of three. Teammate runs 100m and tags teammate #2 who runs back and tags teammate #3.Teammate #3 runs back and tags teammate #1, where the whole cycle starts again until each teammate has run 8 times.
100 sit ups for time
Team Burpees! Now in teams of two you’ll do horizontal burpees, for a total of 20 burpees (Christy will explain)
Rest and repeat the 8 x 100m sprints again
You’ll finish up with some stretching.
Fun Couplet! Thurs, Nov 18
Christie reports everyone is complaining about their sore arms…. so it’s time to hit the lower body!
Warm up: Check white board and get on it!
Skill sets: KB front squats/thrusters
WOD: 6 rounds for time and reps.
KB front squats/thrusters 30-25-20-15-10-5
KB swings 20-25-30-35-40-45
For those who have been hitting the WODs hard this week and complaining about the soreness, please do KB front squats. Those who need a good hard WOD do KB thrusters and bring up the intensity.
Please help us keep to a tight schedule. Warm ups sometime include practice of the movement we are doing in the WOD or the warm up is very specific to the muscles about to be used. We are laying down the law. You must arrive on time. Class will start at the top of the hour! WOD will start before the bottom of the hour. You simply cannot attend the WOD if you haven’t done the preparation.