Wednesday WOD by coach T-Rock

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We heart Tyler!

 

 

 

 

 

 

 

 

This is a special little gift from coach Tyler, it is fun we enjoyed it!

Pre WOD
Three 1:00 minute AMRAP’s.  Rest 1:00 between each station.
1:00 Max Burpee, gym record is 34.
1:00 Max Sit Up, touch at the back and at the front!
1:00 Max Box Jump 20/16

Before going into, today’s work…figure out what you need today?  Do you need to go lighter and focus on moving and correct form?  Do you need to really push yourself and use a load you are new to?  Have a plan for today and get a great outcome!
WOD
Kettlebell Love.
50 American KB Swing 24/16kg
40 KB Snatch
30 KB Clean and Press (Any press works)
20 KB SDHP
10 Headcutter

Holladay Gym, sub with Bulgarian Fun Bags!  Getty-Up!

For time.

Post WOD
3:00 Easy Pace Row/Run/Bike or Ski
Stretch/Smile

9:30 WOD and Daycare at Holladay Gym
Challenge: 3×8 Heavy Weighted Walking Lunges in Front Rack position. Superset with 5 Strict Pull-ups.

WOD: Partner Work
3rds each for 6rds total
250m Row
Active Recovery:Plank Hold
Partner A: Rows as fast as they can for 250m. Partner B holds a plank. Switch as soon as Partner A is done rowing. If partner B breaks their plank=5 Burpees to be done at end of WOD. And it’s 5 Burpees each time plank is broken.

Then….

2rds ea. for 4rds total
400m Run
Air Squats
Same set up as above. Partner A is running while Partner B is doing Air Squats.

Score=Total time to complete both workouts.

 

Turkey Day and Black Friday Schedule:
11/28 (Thursday):

Sugarhouse:

7am
8am
9am
10am

Holladay:

8am
9am

Downtown:

Closed

11/29 (Friday)

Sugarhouse:

Normal schedule EXCEPT no 5:30 and 6:30 am

Holladay:

Normal schedule EXCEPT no 5:30 and 6:30 am

Downtown:

Normal schedule

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