W.O.D.

Saturday - 01/16/2021
WOD FOR SATURDAY, JANUARY 16TH

Conditioning:


(In Teams of 2)

“Baby Yoda”


For Time:

200 Wall Balls (20/14)

100 Atomic Sit-Ups (OR 130 Abmat Sit-Ups)

75 Syncro Push-Ups



SX=14/10, Kneeling or elevated push-ups

BG=10/8, Kneeling or elevated push-ups



Individual Option:


50 Wall Balls (20/14)

25 Atomic Sit-Ups

75 Push-Ups

25 Atomic Sit-Ups

50 Wall Balls (20/14)



Stimulus: Moderate/high intensity with fast transitions. 



*30 minute cap.


*Goal: 16-18 minutes.



Accessory:


3 Sets

10 Dumbbell Bent-Over Row

15 Glute Bridges






5:30AM
7:00AM
7:30AM
9:00AM
9:30AM
12:00PM
5:30PM
6:30PM
7:30PM
Monday
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  • Gregory Lawley
  • 2 spots left
  • WOD
  • Gregory Lawley
  • 8 spots left
  • WOD
  • Fernando Sempe
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  • Open Gym
  • Fernando Sempe
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Tuesday
  • WOD
  • Ryan Corbosiero
  • -1 spots left
  • WOD
  • Ryan Corbosiero
  • 7 spots left
  • WOD
  • Fernando Sempe
  • 6 spots left
  • Open Gym
  • Fernando Sempe
  • 4 spots left
  • ZOOM Virtual Class
  • Danielle Richter
  • 7 spots left
  • WOD
  • James Toppeta
  • 5 spots left
  • The Mobility Lab
  • Fernando Sempe
  • 11 spots left
Wednesday
  • WOD
  • Ryan Corbosiero
  • 3 spots left
  • WOD
  • Ryan Corbosiero
  • 6 spots left
  • WOD
  • Fernando Sempe
  • 2 spots left
  • Open Gym
  • Kate Hutson
  • 0 spots left
Thursday
  • WOD
  • Carly Finan
  • 1 spots left
  • Open Gym
  • William Moore
  • 0 spots left
  • ZOOM Virtual Class
  • Danielle Richter
  • 8 spots left
  • WOD
  • Annie Miller
  • 2 spots left
Friday
  • WOD
  • Fernando Sempe
  • 2 spots left
  • WOD
  • Fernando Sempe
  • 7 spots left
  • WOD
  • Annie Miller
  • 0 spots left
  • Open Gym
  • Annie Miller
  • 2 spots left
Saturday
  • WOD
  • Fernando Sempe
  • 1 spots left
  • WOD
  • Fernando Sempe
  • 2 spots left

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