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WEDNESDAY, OCTOBER 22, 2014

Workout of the Day: Wednesday 5-1-2013

Before Class Warm Up: Row 5,000m, 1:00 squat hold, 20 kip swings.

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Group Warm Up: 5:00 stretch and name game, 3:00 alternating partner burpee pull ups.

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WOD 1: Complete for weight (15:00 max)

  • Press 10-5-3-2-1
  • Push Press 10-5-3-2-1

Note: alternate between the press and push press.

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WOD 2: Complete for time, split up anyway:

  • 1,000m Row
  • 100 Sit Ups
  • 100 Push Ups
  • 100 Squats
  • 1,000m Run

Scaling groups: A: 800m Run/Row… 50 of everything else. B: 80’s C:Rx E: 1,200m run/row… 120 of each.


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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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