Circuit Training – Sun, Dec 11

Announcements

Friday 9th NO 5:30pm

HOLIDAY SCHEDULE

December 23rd 5:30am/9:30am only NO PM classes

December 24th 8:30AM

December 25th/26th Closed

December 31st 8:30AM

January 1st Closed

Christmas Party Brunch Dec 17th- post 12 days of Christmas Wod 10$ each @great-woods Venmo for catered brunch 😊 🎅🏼 christmas

Great Woods Fitness & Performance – Circuit Training

Metcon (No Measure)

5 STATIONS Every 2 min for 8 min:

Alternate between A & B (A/B/A/B)

Rest 90 seconds between stations _______________________________

STATION #1

A. 100/150 Meter Ski Erg

10 Burpees

B. 5 Burpees

200/300 Meter Ski Erg

STATION #2

A. 300 Meter Row

8 Half Kneeling KB Press (each)

B. 150 Meter Row

25 KB Swings

STATION #3

A. 30 sec Side Plank (each)

20 Leg Raises

B. 20 Sit up

30 sec Plank

STATION #4

A. 15/10 Assault Bike Calories

10 Tricep Ext.

B. 15/10 Assault Bike Calories

10Bicep Curls

STATION #5 A. 15 DB Bent-over-Row

20 DB Thrusters

B. 20 Renegade Rows

10 Burpee Devil’s Press