Columbus/Marathon Monday Schedule
Coached Classes at 9 & 10am
Non Coached WOD with Goose – 3-2-1 Go! @ 8am…box will open at 7:30 for warming up & Open Gym
Primarily Outdoors
Please do not park in the lot
Warm-Up
20/15 Calories on Rower
Then
2 Rounds
10 Scap Push-Up
10 KB Drag Throughs
10 Floor Press in Hollow Position*
*Can do this with a light weight and give it as an option for the strength as well.
Mobility
Chest Opening
Shoulder Stability
Strength
EMOM15
10 Reps Each w DB*
1. Floor Press**
2. Pull-overs
3. Bent-over Rows*
4. Complete 5 Each side For Floor Press and Bent- over Row
WOD
5 Rounds
In 2 Minutes
15 Push-ups
15 Air Squats
Then Max Calories on the Rower
-Rest 1 Minute-
Level 2- 12 Push-ups
Level 1- 10 Push-ups
Score= Total Calories Rowed