WODs

10.12.17 Workout

10/12/2017

10.12.17

It Is Bring A Friend Thursday!!!

 

1) Gymnastics Recess:
12 minutes:
Handstand holds, wall facing handstand walks, handstand shoulder taps, handstand walks, pistols, double under work.

 

2) Conditioning
Thursday FUNday!
2 Rounds
In teams of 3 with a running clock:
0:00-3:00 (12:00-15:00)
Team member 1: 20 KBS(70/55 for members) (53/35 for visitors)
Team member 2: Hold botttom of squat w/KB 
Team member 3: Rest
Rotate as many times as possible
3:00-6:00 (15:00-18:00)
Team member 1: 20 T2B
Team member 2: Hold front plank (from elbows for members) (from hands for visitors)
Team member 3: Rest
Rotate as many times as possible
6:00-9:00 (18:00-21:00)
Team member 1: 20 Pull ups
Team member 2: Hold side plank
Team member 3: Rest
Rotate as many times as possible
9:00-12:00(21:00-24:00)
Team member 1: 20 Wall balls
Team member 2: Hang from bar
Team member 3: Rest
Rotate as many times as possible

Today is about keeping track of that clock and who is supposed to be in each spot at any given time. Switch as often as you need to within each 3 minute block to insure everyone is able to contribute and rest as needed. 

Score is rounds + reps per 3 min round.