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Monday, OCtober 28th, 2019 WOD

Week 4 of The 2020 Open

It's a new week but same format of our training regimen. As we have been exposed to more movements in the Open we can expand our training stimulus. Keep on Keepin' on.


Hallo-WOD this Thursday

Put your dress-up clothes on this Thursday for Halloween. We as coaches will select the best costume or costumes to win a gift card to a location in the area. As it is the week of an Open workout we will not complete a Halloween themed WOD. We will, however, be competing in a bunch of games throughout each class which some involve some physical tasks as well. There will be small prizes for winners to choose from. Between the evening classes we will have a pinata for all to attempt to whack!


2018 Hallo-WOD



Future Friday Night Lights Locations

November 1st: Hallo’W’Earls: Assembly Square, Earls.... Maybe 😬

November 8th: Jillian’s


This week's Programming

  • Tuesday: Snatch Strength

  • Wednesday: Inverted work, interval conditioning

  • Thursday: Accessory work


Skill

Glide Kip


Strength


In 12 Minutes, Complete 3 sets


1-5 Glide kips

30 sec hollow hold

1-5 MU Attempts (banded, kipping, etc.)


WOD


"Up and Over"


Complete 4 Rounds

9 Burpee Box Jumps (24/20)

6 Bar or Ring Muscle Ups

9 DB Clean & Jerks (55/40)


L3: 50/35

L2: 45/30

L1: 40/25


*Time Cap: 15 mins

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