Wednesday, January 20th WOD

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Workout for Wed., 1/20:

Warm Up – 

Tabata D.U. + 1 Min Plank or Planche Hold

Mobility –

Plantar Lacrosse Smash

Strength –

5 RM Strict Press (3 attempts E2MO2M)

WOD –

“Karen+”

Elite Level –

150 WB (20/14)

90 DU

15 MU

Competitor Level –

150 WB

90 DU

5 Legless rope climbs

6 w/legs

Performance Level –

150 WB

90 DU

35 L Pull Ups

Fitness Level –

120 WB (14/10)

120 Singles

20 Pull Ups/Dips

Open Gym Suggested Workout:

Olympic Lifting –

16 OTM ALT

4 x Power C+J (80%)

3 Strict Pull Ups/3 Strict HSPU

Endurance –

Tabata Row

*You may notice a change in how we are writing up the WODs.  For example, we’ve added levels to help with scaling suggestions but don’t worry, everything (even the levels) is still scalable. We’ve also provided suggested workouts during Open Gym. We’ll explain more in class as well as send out an email with more details. 

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