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One WOD down, many more to go

Day 1 Complete!  Congrats to the two teams and the individuals who pushed hard on the handstand pushups and snatches.  There were a few PRs on the snatches!  Way to go team…. you can check out the results online: http://flexfwd.com/Community/CompetitionScoring?c=3

Feel free to head down for Day 2 at the Taranis Winter Challenge to show your support.  Remember that if you don’t have a ticket for the day, you need to show up at 7:30am to secure a ticket.

WOD #1 Individuals:

AMRAP in 7 minutes of:

  • 1 attempt of max HSPUs (head to ground, no kip)
  • Power snatch 1RM, as many attempts as needed
  • 1 attempt of max HSPUs (head to ground, no kip)

WOD#1 Team:

AMRAP in 12 Minutes:

  • 1 attempt of max HSPUs each (head to ground, no kip)
  • Max Power snatch reps 95/145lbs
  • 1 attempt of max HSPUs each (head to ground, no kip)

WOD # 2 for individuals:

5Km Run at Clover Point

WOD #2 for Teams:

400M relay run with 20lb Medball

  • Team member 1 runs 400M
  • Team member 2 runs 400M
  • Team member 3 runs 400M
  • Team member 4 runs 400M
  • Team member 4 runs 400M
  • Team member 3 runs 400M
  • Team member 2 runs 400M
  • Team member 1 runs 400M

 

Class Announcement Reminder:

Don’t forget that there will only be a 10:00am class today (Saturday, November 5th).  The 9:00am class and 11:00am intro will be cancelled due to the Taranis Winter Challenge.  Sorry for any inconvenience.

Today’s Workout:

Buy In – Coach led dynamic warmup.  Find a partner and make your team name a running theme to show your support for the Zoners that are running tomorrow am.

WOD –

3 Rounds for time:

  • 500M row
  • 5 pushups
  • 10 double crunch
  • 15 squats

Partner 1 completes the 500M row, then partner 2 completes the 500M row.  Partner 1 completes 1 round of 5 pu, 10 dc, 15 sq, then Partner 2 completes 1 round of 5 pu, 10 dc, 15 sq.  Continue the next 2 rounds of the workout in that same fashion.

Cash Out – Group stretch, then head down to cheer on your family at the Winter Challenge.

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