Classes - Wednesday, January 3, 2018
Classes
Classes are now back to regular schedule. Please make sure you are signing in for class, as we've been reaching class caps in some classes. Because of this we are monitoring and may need to add some new class times to the schedule! This includes all classes, not just Monday to Friday.The only days when there is not a class cap are holiday WODs, which we will announce, no class cap. Other then that, if you try to sign in and the class is capped out, it's full. The caps are set based on coaches to athletes, and equipment.We greatly appreciate your understanding, in order to run classes safely and effectively there have to be caps! In situations with large classes, we ensure a second coach is in the facility, this is made a lot easier when you sign in and we can anticipant having to do so. We appreciate you taking the time to sign in and look forward to year full of great WODs!
Wednesday, January 3, 2018
Focus: 15 min
15 Minutes to Find 1 RM Deadlift.
WOD: 24 Min
6 Rounds of the following,
Completing as many reps of each exercise as possible:30 seconds of toes-to-barsRest 30 seconds30 seconds of dips (Ring)Rest 30 seconds30 seconds of body-weight deadliftsRest 30 seconds30 seconds of handstand push-upsRest 30 seconds.
Level 2:
30 seconds of Knee raisesRest 30 seconds30 seconds of dips ( box)Rest 30 seconds30 seconds of 80% body-weight deadliftsRest 30 seconds30 seconds of Handstand Hold (10 sec =1 rep)Rest 30 seconds.
Level 1:
30 seconds of Knee raisesRest 30 seconds30 seconds of dips ( box)Rest 30 seconds30 seconds of 65% body-weight deadliftsRest 30 seconds30 seconds of Push UpsRest 30 seconds.
Level 4:
30 seconds of STRICT toes-to-barsRest 30 seconds30 seconds of STRICT dips (Ring)Rest 30 seconds30 seconds of body-weight deadliftsRest 30 seconds30 seconds of STRICT handstand push-upsRest 30 seconds.
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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