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Wednesday November 22 2017

NEWS:

  • Thanksgiving Schedule:
    • Thursday, November 23: 10 am class only.
      • This will be a Partner style workout!
      • Please sign up though WodHopper
    • Friday, November 24: Revised Schedule
      • 9:30 am Class
      • 12 pm Class
      • 4 pm Class

WOD:

Part 1:

Build to 3 Rep Max Back Squat

Part 2:

  • 3 sets of 20 Weighted Abmat Sit-ups
    • Changed from Dragon Fly last week
    • Butterfly feet and hold Dumbbell across chest
  • 2 sets of 10 Front Rack Dumbbell Step-ups
    • Different from last week
    • Hold DB’s or KB’s in Front Rack Position
    • 10 reps each leg
    • You ¬†choose weight
  • 1 set of 75 Banded Good Mornings
    • Increased reps from last week
    • Choose small or medium sized band

FORMAT:

  • See 11/16/17 for last 5 rep Back Squat
  • See 2/1/17 for last 3 rep Back Squat
  • Coaches, allocate at least 20 minutes for Part 1
  • Coaches, allocate at least 15-20 minutes for Part 2

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