Wednesday’s WOD – November 18th

Don’t Forget our CFU Happy Hour this Friday at Craft Brewing Company! We hope to see all of you there!

 

DAY THREE/ WEDNESDAY/NOVEMBER 18th
Mobility & Dynamics (0:00 -17:00) :
Trainers Standard (WARMUP before DODGEBALL)

Warm-up (17:00 – 32:00):
Red ball – Air Squats
Blue ball – Jumping Jacks
Green ball – Burpees

Mechanics/ Form Weightlifting (32:00 – 45:00)
Turkish Get-up:

C1/C2- Weight that leaves good form & technique
C3/C4- light weight (work on form)
8 Minute EMOM:
2 alternating Turkish Get-ups

WOD Demo/ Mechanics/ Skill/ Set-up(42:00 to 44:00)

WOD / SPRINT/ MG: (45:00 to 51:00)
CAT ONE:
5 minute AMRAP of:
20 Double Unders
15 Walking Lunges
5 Toes-to-bars

CAT TWO:
5 minute AMRAP of:
20 Double Unders
15 Walking Lunges
5 Toes-to-bars

CAT THREE:
5 minute AMRAP of:
20 Double Unders
15 Walking Lunges
5 Toes-to-bars

CAT FOUR:
5 minute AMRAP of:
20 Double Unders
15 Walking Lunges
5 Toes-to-bars

Afterbash:
Static Stretches/ Yoga Holds 55:00 to 60:00:
Mermaid Pose:

Cobbler Pose: