WOD

WOD Thursday 2/28/19

Week 2 Open Wod will be released at 5 pm tonight!! Remember to do the Open WOD IN a Friday Class Dressed in your best 80s attire to get extra points for your team this week!!

Thursday “GOAT” day is upon us again.

These are examples of Emom’s you can do but ultimately.. pick your weaknesses and alternate them for the emom. Today is about attacking and practicing movements we are not so good at.? Choose reps that give you rest but good practice.

20 Minute Alternating EMOM- pick your poison!

Examples are:

Practice Example 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

Practice Example 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Example 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb

Cardio Example 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

Cardio Example 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees