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WOD Friday November 16th 2018

November 16, 2018

WOD Friday November 16th 2018

 

**Due to the Snow Storm Morning classes have been cancelled, **Weather Update**We Will be opening today at 3:00PM, 4:15, 5:30, and 6:45pm classes will run as scheduled! Drive safe, stay safe!

Coach Joshua

 

A.) Mobility 
:60 seconds couch stretch 
:60 second oh band distraction 
:60 second banded ankle flexion

 

B.) Warm up: 3 rounds of 
200m row
10 air squats 
3 hand stand kickups w: hold
10 push-up s
10 Good mornings 
10 single leg rdls 
10 kip swings
10 ring rows
:30 second hollow rock

 

C. "The Dirty 30"
For Time
30 Box Jumps (24/20 in)
30 Pull-Ups/Ring Rows
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/33 lb)
30 Back Extensions 45/33
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders
(Scale movements as necessary)

 

D.) 3 sets of Bicep curls x15 reps 
Superset with 
Banded tricep pulldowns x15-20 reps
Rest 1 minutes between sets

 

E.) cool down row/mobilize 
Have fun, work hard, work smart, get strong and #Trusttheprogram
Coach Joshua

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