WOD Thu. Jan. 31

January 30th, 2013
by:

Basics Skillwork: Review exercises for WOD
Strength: Shoulder PressĀ 1×15 @ 45/30 lbs., 2×10 @ 50%, 5-5-5+
Endurance: (Row 500m, 50 D/U or 100 singles) x 2

WOD
All levels
“Tabata”
Intervals of 20s of work and 10s of rest
8 Intervals at each of the following 5 stations:

  • Wall Ball 20#/14#
  • Hammer Swings
  • Dips (L2 Ring, L1 – Parallel Bar, Basics – Seated Dips)
  • Box Jumps 20″/16″
  • Shuttle Runs 10 Yards (10 Yards = 1 rep)

Score is total number of reps completed

Specialty Classes:
5:30pm – Beginner Deadlift
6:30pm – SMR – Upper Body
Note: Specialty classes are in addition to our regular classes. So a regular class will still be held at these times.