Wednesday’s WOD – October 28th

DAY THREE/ WEDNESDAY

Warm-up (BBW)0:00 to 10:00:

DODGEBALL

Mobility & Dynamics10:00 to 20:00:

Trainers Standard

Mechanics/ Form Weightlifting:

WOD Demo/ Mechanics/ Skill: 

WOD (MODERATE-MGW):

CAT ONE:

Complete as many rounds as possible in 15 mins of:

Row, 600 m

50 Wall Balls, 30/20 10ft

40 AbMat Sit-ups

30 Kettlebell Swings, 73/53 lbs

20 Toes-to-bars

10 Muscle-ups

 

CAT TWO:

Complete as many rounds as possible in 15 mins of:

Row, 600 m

50 Wall Balls, 25/20 lbs

40 AbMat Sit-ups

30 Kettlebell Swings, 53/35 lbs

20 Toes-to-bars

10 Bar Muscle-ups (bands okay)

 

CAT THREE:

Complete as many rounds as possible in 15 mins of:

Row, 600 m

50 Wall Balls, 20/14 lbs

40 AbMat Sit-ups

30 Kettlebell Swings, 53/35 lbs

20 Knees to elbows

10 Chest to bar pull-ups (banded okay)

 

CAT FOUR:

Complete as many rounds as possible in 15 mins of:

Row, 600 m

50 Wall Balls, 20/14 lbs

40 AbMat Sit-ups

30 Kettlebell Swings, 35/26 lbs

20 knee raises

10 jumping pull-ups/push-ups

 

*Split the work. One partner works, while the other partner rests. If the class is too small, make into and individual WOD. It’s okay if partners are in different categories.