Aloha! The announced Open WOD 20.5 from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:20 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:20 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO.
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
WOD:
#pregame
15-12-9
Row, Assault Bike, Ski Erg or Erg Bike Calories
200m Run (If no like run, choose another machine for same calorie
Ex: 15 Cal “Machine” 200m Run, 12 Cal “Machine” 200m Run, 9 Cal “Machine” 200m Run OR 15 Cal “Machine” , 15 Cal “Different Machine”, 12 Cal “Machine”, 12 Cal “Different Machine”, 9 Cal “Machine” 9 Cal “Different Machine”
Into..
4 Rounds:
5 Strict Pull-Ups (Scale to Ring Row with 2 second pause at top or Pullups)
10 Air Squats (Rx+ KB Goblet Squats)
15 AbMat Sit-Ups
Into…
4 Rounds:
5 KB Deadlift Middle, 5 KB Suitcase Deadlift Right, 5 KB Suitcase Deadlift Left
10 Alternating Lunges or Jumping Split Lunges (R/L=2)
15 KB Swings (70/53lbs)
Into…
15-12-9
Row, Assault Bike, Ski Erg or Erg Bike Calories
200m Run (If no like run, choose another machine for same calorie
CASHOUT:
Foam Roll/Lacrosse Ball…Get ready for 20.5!!
