November WOD-Killah!

Once again, it’s time for another installment of our WOD-Killah feature!  We’ve been continuing the tradition of highlighting good community spirit and the potential for athletic excellence for many months now, yet we’ve only just begun to tap the surface of all the talent we’re seeing in the gym.  Without further ado, it’s time to announce our feature WOD-Killah athlete for the month of November:

A warm congratulations to Wendy Callendar!

If you don’t know much about Wendy, here’s your chance to get to know her better through her fantastic video interview by Ryan Clarke.

Wendy truly embodies the giving, dedicated, community spirit we try to foster here at The Zone. She is the first one to smile and look at things with an optimistic attitude, and is a perfect example that brains, strength and beauty are not mutually exclusive. 😉

We would like to thank Wendy for being such an integral part of the Zone since 2009.  It’s long-term members like her that help inspire others to stick with it and keep coming!  If you see Wendy around the gym, be sure to give her a hug and congratulate her on a job well done.

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Today`s Workout:

Buy In – Back Squat 3 x 10 Reps (work up to ~65-70% of your 1rm)

  • Focus on perfect form, not the load. Save some leg power for the WOD!

WOD –  Trifecta’s Cousin, Marvin

4 rounds for max total repetitions of:

  • 30 seconds of pistol squats – 30 sec rest
  • 30 seconds of box jump burpees (20/24) – 30 sec rest
  • 30 seconds of toes to bar – 60 sec rest

Zone 3 – Scale pistol with rubber band assistance

Zone 2 – Scale toes to bar to k2e or hanging leg raise.  Scale box height as needed

Zone 1 – Scale exercises as needed

Cash Out – MWOD 14 – Chair of Death Mobility drills

Test: How awesome you feel at the end of the day.
Mob: You get 1 point for every time you stretch a hip for 1 min when you sit longer than 5 min. Max 2 points per sitting session.
Re-test: Kicking ass the next day
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