Well, bring you A game today!! Today's WOD is a physical and mental battle ALL the way but the support of other classmates will get you through! Start your day off with a BANG!!
"Series 21"
21-20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 of:
Sprawls
Push ups
Sit ups
Squats
We will be repeating this WOD that we did at the beginning of Session #2. Looking forward to seeing all the new PR scores!!
Fitness Test:
Max reps in 1 minute of:
Box Jumps
Kettlebell Swings
SDHP
Squats (to med ball)
Sprawls
Rest 1 minute (Repeat x2)
Keep track of all reps for each exercise for a total score
Push up/Sit up Test: **if Time allows
Sit ups: 30 seconds of Leg Levers, 30 seconds full sit ups
Push ups: 30 seconds knee push ups, 30 seconds full
Score= total reps for last 30 seconds only
Class is cancelled for today but here is your home WOD!
Option #1
3 Rounds for time:
800 M Run (modify 400M if you need to)
25 Thrusters (or 35 pvc Overhead Squats)
30 Push ups
Option #2
100 Sit ups
30-20-10
Burpees
Double Unders
100 Sit ups
Which ever you choose, hit it hard!!!!
Have a blessed day everyone! Class is CANCELLED for this Tuesday but a home WOD will be posted!! See you all Thursday!
John 14:6 Jesus said to him, "I am the way, and the truth, and the life. No one comes to the Father except through me."
Skill Warm up:
10-9-8-7....
Supermans, 2 -4 ct. Flutter kicks
WOD:
Buy in: 50 Double Unders (or 150 singles)
21-18-15-12-9-6-3
Side or Roving Planks
Bear Crawl (r/l hand =1)
Walking Lunges (r/l=1)
Jump Squats or Pistols
Buy out: 50 Double Unders (or 150 singles)
82 years old! New DL PR of 153# at Mt Baker CF!!
*Registration for Session #3 started this week! Reserve your spot! Only 3 left! Session 3 begins Jan. 31st!
Skill Warm up: "Lil' Jeremy"
12-9-6 Pvc OHS & Burpees
Strength: Split Squats
WOD:
100 Box Jumps
Push ups x 25
100 Sit ups
Push ups x25
75 Box Jumps
Push ups x25
75 Sit ups
Push ups x25
50 Box Jumps
Push ups x25
50 Sit ups
Push ups x25
25 Box Jumps
Push ups x25
25 Sit ups
I can't remember if I have posted this before...but I love it!
ANNOUNCMENTS!
**Registration is in 3 days! Log on Norwalk Parks & Rec to sign up! Classes for Session 3 begin January 31st!
**TEAM WOD on Saturday, January 21st at 9am!
Skill Warm up: as a group
Drills/Instruction
WOD: 50-40-30-20-10
Double Unders
Sit ups
Mountain Climbers or Grasshoppers
*2 Suicide Sprints inbetween each round
Announcements!
**Registration for Session #3 begins January 16th!!!! You can register online at Norwalk Parks & Rec.
**Make up class is scheduled for Sat. January 21st at 9am! TEAM WOD!
Skill Warm up:
40 Mountain Climbers
30 Squats
20 Push ups
10 Sprawls
Strength: BB Walking Lunge - one length of gym
WOD: 3 Rounds
30 Squats
5 Burpees
30 Sprawls
5 Burpees
30 Push Press
5 Burpees
30 Si t ups
5 Burpees
30 Broad Jumps
Great extension!
Skill Warm up:
15-9-6 of the following:
Light Kettlebell SDHP/Swing combination
Sit ups
Good mornings (pvc or bar)
*If you have access to pull up bar, suspend from bar for 30 seconds, then do 10 hanging leg raises
Warm up Swing for workout w/ weight you are going to use (10 reps)
WOD:
5 Rounds for time:
20 Kettlebell Swings (Elite: 2/1.5 - 72#/55#)
400 M Run
Finisher: 3x10 of Mountain Burpees (from standing position, drop to push up position, do 2 push ups and 2 mountain climbers (r/l=1) jump back up and clap overhead)
