Weekly Warm-Up: 10 min. AMRAP
Mobilize - Passthroughs
10 Good mornings w/PVC
10 Thrusters w/PVC
10 Wall squats
10 Light push press
30 Double-Unders (or attempts)
Quad Pulls x 20
3 Shoulder stretches w/band x :30 each
*5 air squats, 4 sit-ups, 3 push-ups, 2 pull-ups
We will do part A in two heats. Partner up with someone (who is not on your team) and count their reps for them and make sure they comply with the movement standards. Then, switch.
A. H.O. WOD #1
500 Meter row
40 Air Squats scaled: Squat to a bench
10 Pull-ups scaled: Jumping Pull-Ups
*For this WOD, anyone age 50+ can count the scaled version of the WOD as RX.
*Please see all the movement standards below. Rx will be scored first, followed by scaled. If any of the movement standards are not met or the WOD is changed in any way, it will be considered modified and scored below scaled.
B. Back Squats
Build to a single at 90%
Then, drop to 85% for a set of 1 x 5
Quad Smash x 2:00 each
Foam Roll Pecs x 1:00 each
**Holiday Open WOD's are announced and done in classes on Monday's, but you have until Thursday night at 7pm to do it and submit your score. The WOD's are only to be done ONE time.
H.O. WOD #1 STANDARDS:
Both feet on the ground
Ankles, hips and knees must all be in the same vertical plane in order to complete the movement
Hips must come below your knees
Scaled: Squat to a bench butt must touch the bench
- Score is your total time