WOD

112320

By November 22, 2020 No Comments
Monday, November 23

WOD

112320

Happy Birthday Coach KT & Amanda James!

Thanksgiving Schedule:
Wednesday, Nov. 25- Classes at 6, 7, and 9 am only
Thursday, Nov. 26- No Classes
Friday, Nov. 27- Classes at 8 & 9 am only

Warm-up:
10 Leg swing
5 Inchworm
10 Cossack lunge
5 Deep squat complex
30 Jumping jax
Run 150m
5 Yoga pushup
10 Air Squat
5 Medball clean
10 Hollow rock

WOD:
EMOM x 25 (5 sets)
Min 1: Run 150m
MIn 2: 20 Starfish situp (10 each side)
MIn 3: 10-15 Medball Clean (20/14#)
MIn 4: 10-15 KB Swing (53/35#)
Min 5: 6-10 Double jump burpee over medball

Home WOD:
EMOM x 25 (5 sets)
Min 1: Run 150m
MIn 2: 20 Starfish situp (10 each side)
MIn 3: 8-12 DB Hang Squat Clean
MIn 4: 10-15 DB Swing (53/35#)
Min 5: 6-10 Double jump burpee over odd object

Mobility:
1:00 Lizard

Happy Birthday Coach KT Thomen & Amanda James!

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.