WOD - Wednesday, 2.25.15

Results from Tuesday

* This Saturday, 2/28 from 3-5PM we will have Mark Taglianetti leading a double under seminar.  Sign-ups are at the front desk and just $5.  He's a double under machine and will get you jumping like a pro.  Are you not RX'ing workouts just because your doubles aren't there?  Fix that this weekend!

* Whenever you finish with a rower, please do not return the handle to the clip, but let it rest against the fly wheel.  (It's better for the rower in the long-run).  We will go over this very briefly this week

* Please try to get to class on time.  The weather has been awful lately, but some people have been skating in later and later.  Anyone not into class after the first five minutes will be very early for the next class.  This is a safety thing.  You need to be properly warmed up for a workout and not rushed right into a workout.

* If you're having trouble signing in for class, or forget, please sign into the clipboard that will be at the front desk.  This will help us keep track of class attendance and make sure your online login gets fixed.

Wednesday's Workout

Warm Up

1 minute Partner Medball Toss

30 second Pull Up Bar Bottom Hang

10 Wall Balls

10 second 1 arm hang (each arm)

With an empty bar:

5 Strict Press

5 Push Press

5 Push Jerks

5 Split Jerks

Strength: In 20 minutes:

4x3 Push Press (anything more than the bar=1 set)

3x3 Push Jerk

3x1 Split Jerk

Increase weight with each set


50 Calorie Row

40 Wall Balls

30 Burpees Over the Bar

20 Shoulder to Overhead (115/75)

10 Overhead Squats (115/75)


Warm Up

Row 500m

10 beat swings

20 wallball

30 situps


Box Jump

KB swings (53/35)

21-15- 9- 3- 9-15-21