Individual WOD 8:00am and 11:00am Classes

Skillwork: KBS, HSPU Progression
Strength: Make-up any missed strength days.
Endurance: Row 1K

WOD
All levels

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 55#/35#
60 Sit-ups
70 Burpees

————————————————————-

Team WOD 9:00am and 10:00am Classes

Pre-WOD: Form teams, review exercises, figure out your strategy, and continue to warm-up

WOD
All levels

Make even teams of 3-5 team members.
A single member of a team begins with the Kettlebell Swings (KBS). The next team member cannot start until the first team member has completed their KBS. If another team member happens to catch-up to another team member, then they can help the other team member(s) finish the required number of reps. Team members cannot pass other team members and move onto the next exercise, they must either help them finish their reps or wait.

Example: John starts doing his KBS. He completes his KBS, at which time Lisa starts doing her KBS. John keeps going into the push-ups. John hasn’t finished his push-ups when Lisa gets done with her KBS, so she starts on her push-ups. John finishes his push-ups just as Lisa gets to rep 30 on her push-ups. John starts on his jumping pull-ups. John gets to 20 jumping pull-ups when Lisa starts her jumping pull-ups. By the time John gets to 40 jumping pull-ups, Lisa has finished her 60. Lisa cannot go onto the burpees until John finishes his jumping pull-ups, but she can now start doing reps that contribute to John’s number. At this point John still has 20 jumping pull-ups to do. Lisa does an additional 10 jumping pull-ups, which means John only has to do 10. They both then get going on the burpees. Lisa finishes her 80 burpees, while John has only completed 40. Lisa goes on and does another 25 burpees for John, which means John only has to do 15 more (Lisa ends up doing 105 burpees and John does 55). They both then go on to the sit-ups. Lisa finishes her 100 sit-ups by the time John gets to 90 sit-ups. She goes on and does 5 more and therefore John only does 5 more, and with that they are both done with the WOD. With a team of 3 or more the same rules would apply as with 2 people, it’s just that you can have more than one person catch-up at which point multiple people would contribute to the slowest member.

Tip: Have your stronger members go last or in the middle.

20 Kettlebell swings, 55#/35# (Basics – 30#/20#)
40 Push-ups
60 Jumping Pull-ups
80 Burpees
100 Sit-ups