Wednesday WODS and Schedule Change for Holladay on 10/28

Important:

Monday 10/28 the Holladay gym 5:30 and 6:30 and 6am Elements are canceled!  The building will be turning off the entire units electricity for repair, so there for we cannot train in the dark!  Holladay regulars, please plan to attend the Sugar House Gym on this day.  Elements folks, your classes for this week will be Tuesday/Thursday and Friday at 6am. 

 

Pre WOD
Tabata Mountain Cimber then Tabata Prone Cobra.
Score is lowest round of MC

WOD Not for time:

Today is a session to either recover and focus on movement, especially if you have put training time in Monday and Tuesday.  If you have not, push it today. Do what you need to today.
4 Rounds
15 KB Swing-Russian
10 KB SDHP
10 Snatch (5 each side)
Then:
20 TGU
Then:
2×1:00 Plank or FLR
Then:
50 Clean and Press and Back Stepping Lunges (Break reps as needed)
1 Rep= Single arm Clean, press, (keep KB OH) then back step lung with the weighted side of body.
Then
50 Superman
Then:
50 Perfect Pulls on the Rower, going for power/leg drive and low and keeping strokes per minute low.
Choose your own loads today.

Holladay Gym:
Pre WOD same as above
.

WOD
4 rounds:
2 Sled Push (50yards)
10 Bulgarian Bag Russian Swing
5 Bulgarian Bag Snatch
Then:
20 TGU
Then:
2×1:00 Plank or FLR
Then:
50 Bulgarian Bag Clean and Back Step Lunge
Then:
50 Superman
Then
50 Perfect Pulls on the Rower, going for power/leg drive and low and keeping strokes per minute low.
-Choose your own loads for today.

 

9:30 and 10:30 WOD and Daycare at Holladay Gym

Challenge: 3rds not for time w/ “Fun Bags”
5 SLDL (5 ea leg)
5 American Swings
6 Halos (3 ea. direction)
WOD: “Helen w/ “Fun Bags
400m Run
21 Russian Swings w/Bag 17/12kg
12 Pull Ups

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