Workout of the Day
Workout of the Day
October Athlete of the Month – MATT MOLAK
This month, we named Matt Molak our Athlete of the Month. You may know him if you frequent the 5:30 AM class or the weekend classes. He’s one of our most dedicated athletes even after
Some Friday Fun!
WARM-UP 3 Sets: 10 PVC Pass Thru’s 10 Ice Skaters 10 Figure 8’s 10 Lunges (Each Leg) w/PVC 10 BSQ w/PVC 10 OHSQ w/PVC STRENGTH 4 Rounds: 5 BSQ @ 75% 10 KBS (32/24) WOD
“Filthy Fifty” B-Day WOD
Today is Matt Molak’s 50th Birthday and we chose to do the “Filthy Fifty” WOD today in honor of his birthday. Matt is a regular at our 5:30AM class and is a great example of
BUY-IN: 500m Row x 2: 8 Lateral Lunges 8 Baby Squats 8 Jumping Squats 8 Frog Jumps 8 Vertical Jumps Endurance WOD: 5,000 meters rowed as a team of 3 (20min cutoff) WOD: For Time 10
Hip Snatch Skill/WOD
WARM-UP: 200m Run/Row Bear Crawl Length of Gym Burpee Broad Jump Length of Gym 30 Air Squats 40 DU/20 DU Attempts 200m Run/Row SKILL: Hip Snatch WOD: Every Minute on the Minute for 15 Min:
The Sevens.
I hope everyone had a great weekend and enjoyed the opportunity to have open gym on Saturday morning! Make sure to let the coaches know if you enjoyed it, disliked it or what could be
