Monday’s WOD – November 16th

DAY ONE/ MONDAY/NOVEMBER 16th

Warm-up (0:00 – 6:00):

Hungry, Hungry Hippo

Object To “eat” the most medicine balls as a team. Equipment Medicine balls of varying sizes and weights.

Mobility & Dynamics (6:00 -25:00) :

Trainers Standard

Mechanics/ Form Weightlifting (25:00 – 35:00)

Thrusters Breakdown

Power Clean (starting position)

x5 (class together)

  • elbows up
  • bar resting on anterior deltoids

Front Squat

x5 (class together)

  • sit in your heels
  • get depth/past parallel
  • chest & elbows high
  • back tight

Shoulder Press

x5 (class together)

  • fluid motion getting bar directly overhead
  • pull your head through
  • biceps are right by your ears

Thruster (movement put together)

X10 (class together) 

*Adv/Intermediate-add weight or empty bar/Beginner-PVC pipe

WOD Demo/ Mechanics/ Skill/ Set-up(35:00 to 40:00)

(40:00 to 60:00)

WOD / MODERATE/  GMW:

CAT ONE: 3 rounds for time of:

Row 500 meters
21 burpees
115/80 lb. thrusters, 12 reps

CAT TWO: 3 rounds for time of:
Row 500 meters
21 burpees
95/65-lb. thrusters, 12 reps

CAT THREE: 3 rounds for time of:
Row 500 meters
21 burpees
75/55-lb. thrusters, 12 reps

CAT FOUR: 3 rounds for time of:
Row 400 meters
15 burpees
55/35-lb. thrusters, 12 reps