Wednesday, October 30, 2013

31 OCT 2013 - Trick or Treat - Not FGB but like it...



Trick or Treat !?!? - Reminder no 1730 class because of Halloween! Also Coach Kristina will run 0530 class and Katie will run noon class!  Thanks for the help ladies!

Fight Gone Bad WOD concept.  Athletes will begin on a specific exercise and perform as many reps as possible in 1 minute, recording your reps as you go.  4 Exercises total with 1 minute rest after all four exercises.  WOD will take 25 minutes to complete so multiple stations can be set-up to accommodate larger classes.

5 rounds
1 min max row for calories
1 min max burpees
1 min max KB swings (53/35) (35/25) (25/10)
1 min max double unders (Scale 4 to 1 Singles)
1 min rest
Score = total reps

Warm-up

Run 400 / Row 500
10 push-ups 
10 Abmat sit-ups
20 Double Unders
10 KBS with choosen weights.
10 Burpees

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