Monday holiday schedule. The event “20.2” Oktoberfest theme will be this Saturday first heat at 9am
Monday/Columbus/Indigenous Peoples day
5am-630am open gym
B)wod 1 (fallout prep)
Amrap 4 cal row
Then 4 min to work to a heavy of the “fallout complex”
-1 clean (any)
-1 Hang clean (any)
-1 front squat
C)”tummy time” 14 min cap
-toes to bar
-deadlifts 185/135, (L2 135/95)
C)Octoberfest bday wod 2019 (Coach Derek, Marivic, Cameron, Ruwesha, Nancy, Anna D, Lani, and Marco U.
-10 sit ups
-10Box Jumps 24/20
-10 Strict Hand stand Push ups.
2 min rest transition
-10 thrusters 115/75, (L2 75/45)
-10 burpees over bar
-10 push presses
B)split squats E3MOM 5sets
8 each leg
30/24 calroie Bike, Ski, Row
(Choose your machine in that order based on availability.)
B)50 wall balls for time 20/14
C)team of 2
Devil presses 35s/20s
(Keep running thru the 21-15-9 til the clock runs out, 1 works 1 recovers)
C)Oktoberfest 2020 bday wod (hannah)
Amrap 10 -10 sit ups -100m run -10Box Jumps 24/20 -100m run -10 Strict Hand stand Push ups. 2 min rest transition Amrap 10 -10 thrusters 115/75, (L2 75/45) -100m run -10 burpees over bar -100m run -10 push presses
B)Burgerons “Goat Day”
Work on weaknesses.
-odd minute cal row (focus on technique 15/12 cals or 10/8 cals
-even minute work on a skilled gymnastics movement.....eg double unders, muscle ups , or pistols, (keep reps low to prevent soreness focus on skill building under stress of the row)
“20.2” will be programmed.
-to maximize team participation and team spirit points do it at “Saturday’s Oktoberfest themed event”
-otherwise the next best thing is do your best on the workout and help with “performance points” by doing it on Friday during regularly scheduled class time.
“20.2” Oktoberfest event
9am-til last person wods.