Friday, October 8
WOD
Monday’s schedule for Indigenous Peoples’ Day: Classes at 8 & 9am only. Open gym at 12:30pm
Warm-up:
5 Up down dog
10 PVC passthrough
4 Inchworm lunge
10 Air squat
3 Deep squat complex
10 PVC OHS facing wall
P1 8 men/5 women Air bike calorie
P2 Wall ball until partner is done then switch
10 PVC halo
6 Spiderman lunge
W/ barbell
4 Behind the neck push press (OHS grip)
3 Behind the neck jerk
5 OHS
WOD:
A) 5-5-5-5-5 Overhead Squat
Build over the course of 5 sets. Focus on form over load.
*13 minutes.
B) Partner WOD:
8 minute AMREP
P1 – Air bike calorie
P2 – Wallball (20/14#)
Between you and your partner, accumulate as many reps as possible.
Switch as needed.
Mobility:
1:00 Archer
1:00 Pigeon
