Monday WOD – 101016

Nicole

Nicole

COLUMBUS DAY SCHEDULE
Monday, Columbus Day – 5:15am and 6am Canceled! All other classes as regularly scheduled!

WORKOUT OF THE DAY

Wellness
4 Rounds:
10 Burpees
10 Ring Rows
Rest 1:00
After round 4, rest 3:00 then:

3 rounds:
20 UB Push Press
1:00 Max Calorie Row
Rest 2:00

3 rounds:
200ft KB Overhead Carry
0:45 Plank Hold
Rest 1:00

Fitness
4 Rounds:
10 Burpees
10 Pull-ups
Rest 1:00
After round 4, rest 3:00 then:

3 rounds:
20 UB Push Press
1:00 Max Calorie Row
Rest 2:00

3 rounds:
200ft KB Overhead Carry
0:45 Hanging L-hold
Rest 1:00

Performance
GYMNASTICS
5 Round Complex
1 Deadstop HSPU (Start from a Headstand)
3 Strict HSPU
ME Kipping

Note: This is meant to be a complex but if you need to break up these elements then rest 20 secs between them.
rest 60 secs between cycles of sets.

METCON
4 Rounds:
10 Burpees
10 Pull-ups
Rest 1:00
After round 4, rest 3:00 then:

3 rounds:
20 UB Push Press
1:00 Max Calorie AAB
Rest 2:00

3 rounds:
200ft KB Overhead Carry
0:45 Hanging L-hold
Rest 1:00

ACCESSORY
4 Round Superset:
30 secs Bottom of the Planche Push up Hold
30 Hollow Rocks