Thursday, November 16 WOD

‪Room 2‬
Warmup: ‬1 Round:
5 Single Arm Weighted Arm Circles
10 Jump Squats
10 Push-ups
10 Banded Good Mornings
5 PVC RDL each
5 Scapula Pull-ups
5 Strict Pull-ups
Skill Review: Push Press
Buy-In:
‪A. 5 Sets:
2 Push Press w/3 sec lower- build to a tough double ‬
‪B. 3 Sets: (Class rotates on clock)‬
‪30s AMRAP Balls Slams (heavy), 30s Rest‬
‪30s Heavy Front Rack Hold (double kb/sand bags/Barbell), 30s Rest‬
‪30s Weighted Plank Hold, 30s Rest‬
WOD: 15:00 AMRAP:‬
‪20m DB Bear Crawl (50/35# per hand)‬
‪40m Walking Lunge Steps (unweighted) ‬
‪200m Shuttle Run (6 Lengths turf) ‬

Teens and Tweens
Room 1
Warmup: 6 minute EMOM
Odd minutes-20 air squats
Even minutes-80 toe taps to ball or box
Buy-In: 5 sets
Back squat x 4 reps with 3 sec tempo down. Start at 50-60% 1RM build each set if form and tempo are good
Plank walk outs x 10 (Scale to 5 inchworms with pushup)
WOD: 12 minute AMRAP
10 pullups/jumping pullups/ring rows
10 burpees
10 ab mat situps

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!