WOD Sat. Dec. 8

December 7th, 2012

Free introductory class at 10am. No RSVP necessary. You can just show up.
Please come about 10 minutes early to fill out paperwork.


8:00am and 11:00am
Individual WOD

All Levels
AMRAP 20:00

  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 Pull-ups

With each of these exercises, if you can’t do the full movement then do the appropriate progression.


9:00am and 10:00am
Team WOD

(3-5 persons per team)

For time:
One team member starts to do 200 single jump rope every 2 minutes, including the 0:00 mark.
At the same time all the other team members are completing the following:

50 Burpees x # of team members
50 Pull-ups x # of team members
50 Situps x # of team members
50 Push-ups x # of team members

All of a team’s non-jumping team members simultaneously work towards completing the required number of reps. Move on to the next exercise only when the previous one has been completed, i.e. all of the team members contribute to the total # of reps required. Every 2 minutes a team member must start running, even if one or more are still running, i.e. 0:00, 2:00, 4:00, 6:00, 8:00 and so on. You must rotate through all of your team members prior to being a jumper again. It pays to jump quickly so that you can get back and contribute to completing the required number of reps of any given exercise. Part of the challenge will be to accurately track the total# of reps your team has done towards completing an exercise.