Marathon Monday WOD & Reduced Schedule Today

Oct 11th, 2021

Category: Uncategorized

Marathon Monday WOD & Reduced Schedule Today

Miranda

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, Pull Ups Indoors

Warm-up
Run 800m

Then 2 Rounds
30s on|10s off
-Burpee Lateral Jumps
-Bent Over Rows
-Front Squats

Skill
Pull-ups
Butterfly pull-ups

WOD (30 minute cap)
“Marathon Monday”…AGAIN!
5 Rounds
4 Squat Clean and Jerks 185|125
15 Chest to Bar Pull-ups
13 Burpee Lateral Jumps

After 5 rounds are complete:
800m run

*Your time is your total time for all 5 rounds plus the 800m sprint.

Today we WOD to honor everyone who was impacted by the Marathon bombings in 2013. Make sure you sprint your heart out on that 800m run!

Level 3- 155|105
Level 2- 135|85, chin over bar, 4 Rounds
Level 1- 105|55, 10 chin over bar, 3 Rounds

Sub KB bent over rows for those who want to stay outside.

Extra Work
20 Squat Snatches 165|110

ADV – 185|120