Daily WOD
“Annie”
50-40-30-20-10 reps:
– Double Unders
– Situps
Endurance WOD A
Three to Six Rounds:
– 400m Run
– 2 Minute Recovery
Endurance WOD B
Two to Five Rounds:
– 800m Run
– 3 Minute Recovery
Month: November 2011
Daily WOD
Kipping Pullup Practice
Four Rounds
1a. 3 Skin the Cats
Four Rounds
2a. 10 Hollow Rocks
2b. 5 Bridges
Two Rounds
3a. Plank Hold Progressions (10-30 seconds each)
Skin the Cat
Hollow Rocks
Bridges
Mobility WOD
Daily WOD
Five Rounds for Reps:
– Unbroken Ring Dips
– 30 Seconds Rest
– Unbroken Overhead Squats (95#/65#)
– 30 Seconds Rest
Endurance WOD A
Two to Four Rounds:
– 1000m Run
– 3 Minute Recovery
Endurance WOD B
Six to Twelve Rounds:
– 200m Run
– 2 Minutes Recovery
*Hold 1-2 seconds from best interval.
Daily WOD
Five Rounds:
– 5 Deadlifts (275#/185#)
– 10 Burpees
Mobility WOD
Happy Thanksgiving! We hope all of our wonderful members and trainers are enjoying their Thanksgiving feast with family and friends. See you guys next week.
Thanksgiving WOD
Go up the ladder (1 rep the first round, 2, 3, 4, etc. until you fail on pushups):
– Pushups
– Twice as many Situps
– Three times as many Air Squats
*First Round: 1 pushup, 2 situps, 3 air squats. Second Round: 2 Pushups, 4 Situps, 6 Air Squats, until you fail on your pushups.
Finisher
Eat leftovers for time.
Endurance WOD
Three to Six Rounds:
– 800m run
– 2:30 recovery
Daily WOD
Running “Jackie”
– 800m Run
– 50 Thrusters
– 30 Pullups
Mobility WOD
Daily WOD
Four Rounds
1a. 7 Handstand Pushups
1b. Max Plank Hold
Three Rounds
2a. 7 Double KB Cleans
2b. Max Hollow Rocks
Three Rounds
3a. 14 Box Jumps
3b. 14 Weighted Situps
Endurance WOD
Six to Twelve Rounds:
– 200m Run
– 90 seconds recovery
Endurance WOD – Group B
“Tosh”
Three Rounds:
– 200m Run (Recovery equal to run time)
– 400m Run (Recovery equal to run time)
– 600m Run (Recovery equal to run time)
*Rest the exact time it takes you to do each interval in each set. Ex. 200m run in 35s, rest 35s then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Daily WOD
Five Rounds:
– 5 Front Squats (155#/105#)
– 10 Burpees
– 15 KB Swings (24kg/16kg)
Mobility WOD
SATURDAY SCHEDULE
8:00 a.m.
TURKEY BURNER
The 5K and 1 Mile Fun Run/Walk races start and end in front of Montgomery MultiSport in the Peppertree Shopping Center, across from MetroFitness. Both courses take you through the beautiful Wyndridge neighborhood. Courses are USATAF certified. This will be a Montgomery MultiSport chip timed event. Good luck to all of the runners!
10:00 – 12:00 a.m.
HEALTHY HABITS/RIVALRY CHALLENGE FINALE
Join us for the Healthy Habits Challenge Finale and our 3rd Annual Rivalry Team Challenge. Pick a side and fight to win bragging rights for a year! Those competing in the Healthy Habits Challenge will be testing for the performance category. Healthy Habits Challenge participants need to be present for the Finale. If you are unable to make it, you will have the opportunity for you to complete the Finale on Monday. Please bring in all of your completed journals so we can tally up everyone’s points. Winners for the Healthy Habits Challenge will be announced at the Holiday Bash on December 3. Good luck to participants.
Daily WOD
Split Jerk
1-1-1-1-1 For Load
Death by Cindy
– Pullup
– Pushup
– Air Squat
Mobility WOD