Thursday, October 26 WOD

Room 2
Warmup: 1:00 double unders or practice
2 Rounds:
10 Banded Pull Aparts
10 PVC Thrusters
10 OH Walking Lunges
10 Tall Split Jerks
5 Pull-up/ Negatives
Buy-in:
A. 10:00 to build:
1 Split Jerk, build to heavy
B. 3 Sets:
8/ each DB Seesaw Press
8/ each Single Leg RDL
WOD: 8 Rounds:
3 Deadlifts @70% of 1RM
200m Run
6-8 Pull ups
-Rest 1:30
-score fastest and slowest time
Teens and Tweens
Room 1
Warmup: CFA x 1 round
Buy-in: 4 sets
Kb goblet lateral box stepups x 8/side-use a challenging weight
10 sec assault bike sprint or 20 sec max effort mt climbers
Side plank hold x :20-:30 per side
WOD: Teams of 2
3 rounds for time
20 wallballs(switch every 10)
20 box jump overs (switch every 10)
20 burpees (swith every 10)
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!