Saturday Schedule:
8AM – Open Gym Competition Training
9AM – WOD
10AM – WOD
10AM was a lot smaller class last week. If you don’t like it crowded, try the 10AM!
WOD
TEAMS of four.
*CHOICE: Each member must complete one of the two choice exercises relay style, one working at a time.
*STATIONS: Once each member has completed their choice exercise, you will move on to the stations. All teammates will begin work at the different stations immediately. Alternate stations until everyone has done each station then move to #2 and so on.
Complete #1 through #5 for time:
Choice # 1 – Run or Row — 400m Run OR 500m row
Station = 15 KB Swings, 15 DB Thrusters, 15 Sit-Ups, 15 Box Jumps
Choice # 2 – Top or Bottom — 15 HSPU OR 50 Squats
Station = 15 KB Swings, 15 DB Thrusters, 15 Sit-Ups, 15 Box Jumps
Choice # 3 – Push or Pull — 50 Push-Ups OR 25 Pull-Ups
Station = 15 KB Swings, 15 DB Thrusters, 15 Sit-Ups, 15 Box Jumps
Choice # 4 – Jump or Drop — 50 Jumping SquatS OR 25 Burpees
Station = 15 KB Swings, 15 DB Thrusters, 15 Sit-Ups, 15 Box Jumps
Choice # 5 – Lay or Hang — 25 V-Ups OR 25 Knees to Elbows
Competition Training
1) Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Muscle-Ups x 3-6 reps
2) Five rounds for times:
Run 400 meters
9 Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
15 Kettlebell Swings (32/24 kg)
Rest 2 minutes
Record each round’s time individually.