Monday’s WOD – December 21st

Just a reminder friends that THURSDAY Christmas Eve – 5AM, 7AM, 9AM, & 1PM Classes only.

DAY ONE/ MONDAY
Warm-up:
3 Rounds *20 Second Stations
Plank Hold
Double Unders
Mountain Climbers

Mobility & Dynamics
Trainers Standard
Mechanics/ Form Weightlifting

WOD Demo/ Mechanics/ Skill:
Double unders/ Singles
Get the class in a circle and do double-unders /singles together. If you hit the rope, five burpees. Once the burpees are completes, start jumping with the class again. Class continues until a winner is found. Trainer work on form while they play.
Pull-ups
Athletes, get bars set for WOD, work on getting form good. Make sure chin is over the bar on each pull-up. Pushing away from the bar on decent down. Good hollow rock form.

WOD/ :

CAT ONE:
5 rounds for time of:
75 double unders
15 kettlebell swings, 72/53 lbs
10 pull-ups

CAT TWO:
5 rounds for time of:
50 double unders
15 kettlebell swings, 53/35 lbs
10 pull-ups

CAT THREE:
5 rounds for time of:
30 double unders (count misses)
15 kettlebell swings, 53/35 lbs
10 pull-ups (banded ok)

CAT FOUR:
5 rounds for time of:
30 singles
8 kettlebell swings, 26/17 lbs
8 pull-ups (jumping/banded)