Thursday January 10. 2019

January 9th, 2019
by:

Specialty Classes Today

Yoga – 11:00 am

Strength / Skillwork

None today

WOD

No measure

Start w/ SMR
Perform reach test and 27 position squat test
2:00 of Quad Roll
2:00 of Lat Roll
2:00 of Adductor Roll
2:00 of Glutes Roll
2:00 of Hipflexor on KB
2:00 of Shoulder Roll
Perform reach test and 27 position squat test again
———–
3 Rounds of: (No measure)
15 GHD Hip/Back Ext
5-15 GHD Sit-ups
10 Glute Bridges w/ wt.
5/5 Hanging rotations on pull-up bar

JohannaSMR.jpg

Elements and Alternate WOD

We recommend the main WOD, but if you have to get a good Burn! well…

Burn! 45

Each section will have its own score.

– SECTION 1 –
Perform 3 rounds on the Bike of:
– 2:00 Easy pace (Stay in green)
– 1:00 Good pace (Yellow)
– :30 Hard pace (Red)
– Rest :30 (Incl. on round 3)
Each calorie on bike is one rep

REST 1:00

– SECTION 2 –
6:00 AMRAP of:
– 6 Jumping Pull-ups (bar 6″ above head)
– 6 Push-ups
– 6 Bench Dips
– 6 Leg Lifts
– 6 Squats
Heart rate should be yellow through-out with possible spikes to red.
Record reps performed

REST 1:00

– SECTION 3 –
12:00 AMRAP of:
– 20 Cal. Row
– 20 Box Jumps 24/20″ (Step-ups is Rx)
Heart rate will be Y/R through-out

You can also do the sections in reverse order, but keep section 2 in the middle.