WOD - 1/1/16

Friday

New Year's Week Schedule

Monday, December 28th - Wednesday, December 30th: Normal Schedule

Thursday, December 31st: 8:30 a.m. Class ONLY

Friday, January 1st: 8:30 a.m. Class ONLY

Saturday, January 2nd: 9:00 a.m. Class

Skill: KB Swing

Strength:

WOD:  Partner WOD

1600m Run

50 KB Swings (53/35)

1200m Run

40 KB Swings

800m Run

30 KB Swings

400m Run

20 KB Swings

200m Run

10 KB Swings

*Only one partner works at a time.

Post Workout:  3 Rounds

Hip mobility

50 Russian Twists

Challenge of the Week: Work on a minimum of 4 Mobility WOD drills for thoracic spine and hips.

*Post score to whiteboard

Pull-up Program

Day 3:  

  • 3x Best pull-up attempt (If you have strict pull-ups already, go for max strict pull-ups while maintaining a good hollow body.)

  • 3x max L-hang (Aim for longer than last Friday and rest 60-90 seconds between sets. Your body should remain in a hollow position while hanging.)

  • 3x4 Negative Pull-ups

  • 3x10 Band 90/90

ANNOUNCEMENT: Starting Friday, October 16th, we will do SWIM WODs EVERY OTHER Friday since the bubble will be going on! Please come dressed in swim attire and bring goggles. We will go over swimming efficiency tips on Friday and how to be successful during the swim workouts!