Thanks to Coach Katie “Pepper” for bringing this week’s Thursday 12pm class back to life! Our Wednesday 7am and 12pm classes are still cancelled as mentioned in yesterday’s blog - thanks again for your understanding.

As Open 20.1 quickly approaches we change gears a little mid-week… Monday and Tuesday’s “meat & potatoes” of strength & strength endurance work, intensity pieces, and bodyweight & barbell cycling makes a transition into a Wednesday program of pre-hab/shoulder recovery plus some station rotation aerobic work with the skill element of double under volume built-in. Enjoy!

WOD For 10-09-19:

Alternating EMOM For 3 Rounds (Minutes):

8 Light (or Empty) Barbell Upright Rows

8 Kettlebell “Bottoms Up” Kneeling Presses (8 each side)

4 PERFECT Inchworms to Plank

*This is FOR QUALITY and not for speed or loading — focus on moving perfectly and with intent


4 Rounds For Reps (0:45 Seconds Work Per Movement / 0:15 Seconds Rest Between Movements):

Russian Kettlebell Swings @ 70/53 lbs

Double Unders

AbMat Sit-ups

Row Calories

(Rest 1:15 Between Rounds)

*Score this workout like “Tabata” by noting your LOWEST rep count for each of the movement across all 4 rounds.