Sunday

14
Nov

Sunday

Announcements

**Workout visibility** The WOD will not be visible for you to see in Wodify. If you need to know the workouts in advance for some reason message Tyrone.
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Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

Let’s kick the warm-up off with a class fun run. We have provided two different options depending if you are still in a socially distanced environment.

Option A) 400m Caterpillar Run

Have your class line up in a single file line. The person at the front will set the pace. The last person will then sprint to the front of the line. This pattern will continue for the entire 400m. If your class has more than 10 people, break them up into teams.

Option B) 400m Solo Med. Ball Run

If you need to maintain 6ft of distance from person to person, have each athlete grab a medicine ball and do a 400m Run while carrying the med. Call.

Once you complete the run, move into the following …

2 ROUNDS

5/5 Bodyweight Split Squats

7 Med. Ball Front Squats

9 Med. Ball Ground to Overhead

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 DB Bulgarian Split Squats (R)

MIN 2 – 10 DB Bulgarian Split Squats (L)

MIN 3 – :40 Wall Sit

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

35 Wall Balls (20/14)|(14/10)

25 Slam Balls (20/10)

-Hard Cap 16:00-

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

3 ROUNDS FOR TIME*

400m Run

70 Wall Balls (20/14)|(14/10)

50 Slam Balls (20/10)

(Score is Time)