Daily WOD – Dec 13, 2020

Jesse Sy in a deep ring dip!

Workout of the Day

EMOM for 15 minutes of:

  • 40 seconds KB/DB shoulder press – Right arm
  • 40 seconds KB/DB shoulder press – Left arm
  • Rest

Then

4 rounds for time of:

  • 15 two-arm KB/DB push press
  • 30 mountain climbers (15R/15L)

WOD Notes:  Today is a shoulder press strength day. The first part of the workout is an EMOM (every-minute-on-the-minute). That means Minute 1 you’ll shoulder press on your right arm for 40 seconds, then rest 20 seconds. Minute 2 you’ll shoulder press on your left arm for 40 seconds then rest for 20 seconds. Minute 3 is straight rest. Repeat for 15 minutes (5 rounds). Record the total number of shoulder presses completed on each arm and weight used.

Barbell Alternative: For athletes who have a barbell at home, we programmed an alternative version of the WOD, so you can get your barbell fix! Tomorrow is Shoulder Press 5-5-5-5-5 (working up in weight each set.) This can be done in place of the first part of the Daily WOD. The cash out remains the same (in SugarWOD as Daily WOD Part 2).

Schedule Notes: We’ve updated our class schedule based on feedback. The biggest change is that all Virtual classes have been converted to Outdoor classes. We will only run virtual classes on bad weather days. We’ll try to make the decision the night before, whenever possible. Also, we have adjusted the timing of the classes. Weekdays will now be at 5:30am, 9:00am, 4:00pm, and 5:30pm. Weekends/holidays will be at 9:00am and 10:00am. We’ll continue to make adjustments as needed based on class turn out and feedback. Thank you for your cooperation and understanding!

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