Saturday’s WOD – November 7th

Don’t forget that tomorrow, Saturday we will be having a Partner WOD with Coffee / Paleo Snacks (from Snackinfree.com) that will be provided after the WOD. Come and participate in the WOD and then hang out with your fellow athletes afterwards and refuel your body & mind!

 

DAY SIX/ SATURDAY

Warm-up(M):

1 Mile Run (class together)

Mobility & Dynamics:

Trainers Standard

Strength:

Tire Flip Comp: Partners accumulate as many tire flips as they can in two minutes. Can be flipped by both partners, or can be flipped back and forth by single partners. Losing teams do the same number of burpees, as the winning duo did tire flips

WOD Demo/ Mechanics/ Skill:

Go over whiteboard, partners, categories, set-up, and demonstrations of movements, and progressions.

WOD(LONG/GW):

CAT ONE:

22 Minute AMRAP:

31 Back Squats,135/ 95 lbs

20 GHD

CAT TWO:

22 Minute AMRAP:

31 Back Squats, 115/95 lbs

20 GHD

CAT THREE:

22 Minute AMRAP:

31 Back Squats, 95/65 lbs

20 Ab-mat Sit-ups

CAT FOUR:

22 Minute AMRAP:

40 Kettlebell Air Squats

20 Ab-mat Situps

*partner one works, while the other partner rests.