Winter Meltdown WODs!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– Ring Row
– Goblet squat facing wall
– Broad jump
– 10 pulls on rower *Form focus

Then

FITNESS:
A. BB Bent over row x 6 x 3, rest 60 sec
B. TGU, 3/side x 2, rest 60 sec
+
8 min
8 wall ball
8 box jumps
4 push ups

-rest 4 min-

150m row
10 db/kb reverse lunge steps
10 sit ups
5 push ups

PERFORMANCE:
A. Pendlay row x 6 x 4, rest 60 seconds
B. TGU x 3/side x 2 sets, rest 60 seconds per arm
+
8 minute amrap
8 wall ball
8 box jumps, 24/20”
8 ring dips or push ups

-rest 4 minutes-

8 minute amrap
150m row/run
10 Front rack reverse lunge steps, 95/65
10 sit ups
10 push ups

For all our fitness and performance athletes….WINTER MELTDOWN WODS ARE POSTED!!!

The winter meltdown will give all athletes a chance to compete and have fun without worrying about scaling, movements or weights that they may not be able to perform yet.

The workouts are listed below:
Workout #1 –
“High Voltage”
10 minute amrap
250m row
5 burpees
10 kb swings, 55/35# just breaking plane of shoulder

Workout #2 –
“The Cycle from hell”
3 minute AD test for max calories

Workout #3 –
“300”
15 minutes on the clock for max reps:
50 wall ball shots, 16/12# to 9 ft. target
50 sit ups (chest to knees)
50 db power snatch, 35/15# (25/arm)
50 box jumps, 20/15″ (step ups are acceptable)
50 push ups to ab-mat
50 jumping pull ups

*the db for the power snatch only has to pass the knee – does not have to touch the ground.
*If you are competing and have any questions feel free to ask one of the Coaches.

***THANKSGIVING SCHEDULE***
THANKSGIVING DAY:
-9AM (COME GET A GOOD WORK OUT BEFORE YOU GO CRAZY ON THE FOOD)

FRIDAY AFTER THANKSGIVING:
-NO 6AM CLASS
-12:00 PM,3:30 PM, 4:30 PM, 5:30 PM, 6:30 PM




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