Thursday November 7, 2019

Posted on Nov 6, 2019 | 0 comments

Monday November 11, we will have a modified schedule for Veterans Day.
Open Gym 7am-9am
Hero WOD (class) 9am


WOD:
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
20 Barbell Back Rack walking Lunge
Men: 75-lb. barbell
Women: 55-lb. barbell

Scaling
Modify this workout so you can complete several rounds quickly and without rest. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups
20 Barbell Back Rack Walking Lunge
Men: 45-lb. 
Women: 35-lb. 

Beginner Option
Complete as many rounds as possible in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
20-yard waiter walk
Men: 35-lb. 
Women: 15-lb.