Thursday, November 7

Gym Announcements!

• Monday, November 11 - Veterans Day Hero WOD “Chad”

  • This will be our ONLY class that day. Community WOD. All are welcome.

  Warm-up

  2 minutes of easy biking, jogging or rowing (approximately 50% of your effort)

  10 seconds of tuck hold position

  5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

  5 Band Pull-aparts

  5 Scap Pull-ups

  5 Kip Swings

  5 Pull-ups or Ring Rows

  10 Push-ups (or knee push-ups)

  (NTE 10:00)

• Strength/Skill

  For quality:

  Sandbag Bear Hug Hold, pick load, 5 mins

• Athlete Instructions

  Sandbag / D-Ball

  You can choose between a static hold (3-5 minutes) or walking (3-4 sets of 50m).

  Movement Demos

  • Sandbag Bear Hug Hold

  Air Squats: 5 x 30 secs / 30 secs

  30 secs of work followed by 30 secs of rest for 5 intervals.

  Score is the lowest reps performed in any of the intervals.

  Movement Demos

  • Air Squat

• WOD

  For quality:

  100 Hand Release Push-ups

  Hollow Rocks or Hold, Accumulate 2 mins

  Bear Crawl, 50 m

  Movement Demos

  • Knee push-ups, push-ups & hand-release push-ups

  • Bear Crawl

  Cool Down

  Pigeon