Outdoor WODs Start Today

ANNOUNCEMENT:
OUR COUNTY HAS BEEN UPGRADED TO EXTREME RISK SO STARTING FRIDAY WE WILL ONLY BE RUNNING OUTDOOR CLASSES WITH A 6 PERSON MAX.

  • This means that we will have to workout on the Front Porch.

  • Classes will be capped at 6 athletes.

  • Registration for the next day’s classes will start at 8pm the night before.

  • Detailed “At Home” DB Workouts will still be posted daily.

  • If you would like a dumbbell/jump rope there will be an ongoing equipment check out. When you come to the gym check with your coach and have them sign it out to you.

12/18/20

WOD

7 minute AMRAP of:
Row 21 Calories
12 Push Press

Rest 3 minutes

7 minute AMRAP of:
Row 15 Calories
9 Push Press

Rest 3 minutes

7 minute AMRAP of:
Row 9 Calories
6 Push Press

Train At Home

Warm-up:
100 single-unders
5 Strict Press, each arm
75 single-unders
7 Push Press, each arm
50 Single-unders
9 Push Jerks, each arm

Workout:
7 minute AMRAP of:
60 Double-unders
12 Push Jerk, each arm

Rest 3 minutes

7 minute AMRAP of:
40 Double-unders
9 Push Jerk, each arm

Rest 3 minutes

7 minute AMRAP of:
20 Double-unders
6 Push Jerk, each arm

Core:
3 rounds of:
:15 Hollow Hold
:30 Reverse Plank
:15 Arch Hold

*rest 1:00 between rounds

Derek Eason