11a – 1:30p Running Seminar w/ Coach Mark at CFD Lincoln Square today.
** If you still want to go there are a few open spots. Just head on over after you register HERE.
10a – Lincoln Square Team WOD
Optional Classes at Lakeview:
9a – Powerlifting Instruction & SWOD (strength WOD) w/ Coach David
12p – Olympic Lifting Instruction w/ Coach Noal
TEAM WOD PROGRAMMING:
Strength – KB or DB Walking Lunge
* 6 sets of 16 steps (8 reps each leg)
* Add weight when possible.
Abs + Plank – 10 AMRAP
* 10 Ab Mats + 30 Sec Plank
* 20 Ab Mats + 30 Sec Plank
* 30 Ab Mats + 30 Sec Plank
* Keep going while adding 10 Ab Mats each round. If you make it through 50 then start back over at 10.
Fight Gone Bad Team Style – 3 Rounds
Station 1 – Wall Balls 20/14
Station 2 – Sumo High Pull w/ KB (55/35)
Station 3 – Box Jumps (24/20)
Station 4 – Push Press (75/55)
Station 5 – Row for Calories
WOD Details: One athlete at each station. 45 seconds of max rep work, 15 seconds rest and to pass your number and transition to the next station. Team with the most reps at the end takes the belt home.
Powerlifting & SWOD
* 5 x 5 Squats (adding 5 – 10lbs to your previous attempt or start at 65% of your 1 rep max)
* Close Grip Bench – 5 sets of 15 reps working to add weight each time
* 3 Round SWOD at 80% speed of:
– 10 Push Ups w/ hand release
– 15 Ab Mats
– 20 Lunges with 45/25 Plate
