Wod - Sunday, 1.25.15

The bell was ringing all morning in Weightlifting class today! I love hearing that bell ring, it makes my day. You should come get some recovery Sunday morning at 9am, and some fitness at 10.

I forgot to post scores today. Don't be angry.


Recovery Class

-1 set, 20 Reps - Inch Worm to Push-Up

- 2 Sets, 10 reps, 30 seconds rest – Barbell Roll Out

- Accumulate 2 Minutes Bottom of a front Squat at 40% 1RM

- Establish Max Height to perform body weight lateral Step up with each leg

- 2 Sets, 10 Reps (complete all reps on one side before moving to the other), 85% Max Height – Lateral Step Ups

- 1 Set, 1 Minute Each Arm Continuous, As heavy as possible without putting down the weight – Unilateral Overhead dumbbell or Kettlebell Walk (Every 10 meters accumulated = 1 rep)


Active Recovery WOD

3 Rounds for Quality

30 Double-Unders

15 Push-Ups (Try not to let your hips rise during these push-ups, press your hips into the floor- we want to eccentrically load the abs)

10 GHD Back Extensions


Community Fitness

In Pairs

200 Double Under Buy in 


2 Rounds - Divided Evenly

100 Partner Wall Balls

100 Alternating Single Arm Farmer's Carry 70/53 (Down/Back = 2)

100 Kettlebell Swings 70/53

50 GHD Sit-Ups

*If there is a log jam at the GHD sit-ups, athletes will rotate in and out working max reps in clusters (There should be enough separation to get these done pretty painlessly)