Open WOD 17.5

Jan 27th, 2021

Category: Uncategorized

Open WOD 17.5

Megan

With Snow in the forecast we will not be hosting a morning Pop Up and will reevaluate tomorrow morning for a midday class.

Zoom Class tonight at 530pm. 

Check out our Class Schedule for all upcoming Pop Up and Zoom times.  Click the Zoom link to join.

Warm-up
Alternating Tabata
:20 on/:10 off
-Jump Rope
-Squat Jump

then

10 Scap Push Ups

—-
2x through

5Y’s, 5 T’s, 5 I’s, 5 W’s
—-
10 Scap Push Ups

Mobility
Mash and Stretch Calves
Twisted Hip Opener
Chest Stretch

Strength
E2MOM10
ODD- 5 Strict Press*

*3 Second Pause at the top of each rep. Focus on bracing the midline when holding the weights overhead.

Open WOD 17.5
10 Rounds
9 Thrusters 95|65*
35 Double-unders

Scaled- 65|45, Single Unders

*If performing with a single lighter object perform 9 reps on each side for each round. If performing with a heavier single object, switch sides each round.

Level 2 – 65|45
Level 1-  55|35

Jump Rope Subs – Run 100m, Bike .2, Row 150m or 30s of any of the following..mountain climbers, plate hops, 

Extra Work 
In 2 minutes Complete
50 Hollow Rocks

And in the remaining time
Complete a Plank hold

Rest 30 seconds

In 2 minutes Complete
40 Sit-ups

And in the remaining time
Complete a Plank hold

Rest 30 seconds

In 2 minutes Complete
30 V-ups

And in the remaining time
Complete a Plank hold