WOD 01.20.12
Amrap in 15 min:
3 wall walks
15 plate snatches 45/25
30 standing lunges with plate held anyway
2012 OC Throwdown Floater wod: [you must sign up on the bodyfit website for this WOD. Just post your preferred floater WOD time to comments. You can do both the WOD and the Floater, but WOD will be in one class time and floater WOD will be in another class time. ie: WOD at 4:30, do the floater WOD at 5:30. If you do not sign up on the website, the floater WOD will not be available to you.]
10 min cap:
15-12-9
KB Swings 70/35
Burpee bar hops
rest 2 min
12-9-6 KB swings
burpee bar hops
Strength: 10am, 5:30pmDeadlift:
1 x 5 55%
1 x 3 60%
1 x 1 70%
amrap 75%
KID FIT
3 Rounds for time
100m run
10 power cleans (dowel or bar)
10 supermans
Don’t forget to come in for Saturday’s WOD and Endurance Classes. Saturday WOD 7:45 & 9am. Saturday Endurnace 7:45! Be There!
Not sure if this is correct, but sign ne up for both WODS fri. I will attempt to make the 9am class but not positive. In which case I will be at the 430 & 530 classes
Ida
Sounds good. If you do the main wod in one class, say 4:30pm, you can do the floater in the class immediately following in the 5:30 pm class. Each trainer will set up the floater WOD and get you going either before or after the Main WOD athletes start their WOD. You can also WOD or Float at the 9am, then come in later and WOD or float in one of the afternoon class. The main point is you will not be able to WOD and do the floater with in the same class time. Hope that clears things up!
ill attempt the same as ida!!!!
I’m going to try and do the floater WOD either at 9am or at 4:30. not sure which route to take yet. See ya then.
Can I do WOD at 430, then floater WOD and then join Strength?