Thursday Noon Class Back On!

Thanks to Coach Katie “Pepper” for bringing this week’s Thursday 12pm class back to life! Our Wednesday 7am and 12pm classes are still cancelled as mentioned in yesterday’s blog - thanks again for your understanding.

As Open 20.1 quickly approaches we change gears a little mid-week… Monday and Tuesday’s “meat & potatoes” of strength & strength endurance work, intensity pieces, and bodyweight & barbell cycling makes a transition into a Wednesday program of pre-hab/shoulder recovery plus some station rotation aerobic work with the skill element of double under volume built-in. Enjoy!

WOD For 10-09-19:

Alternating EMOM For 3 Rounds (Minutes):

8 Light (or Empty) Barbell Upright Rows

8 Kettlebell “Bottoms Up” Kneeling Presses (8 each side)

4 PERFECT Inchworms to Plank

*This is FOR QUALITY and not for speed or loading — focus on moving perfectly and with intent

-then-

4 Rounds For Reps (0:45 Seconds Work Per Movement / 0:15 Seconds Rest Between Movements):

Russian Kettlebell Swings @ 70/53 lbs

Double Unders

AbMat Sit-ups

Row Calories

(Rest 1:15 Between Rounds)

*Score this workout like “Tabata” by noting your LOWEST rep count for each of the movement across all 4 rounds.