WODFEST “THAW” – SPRING (MAR-APR)


1c44b5713129c597f553c89c83bbd82a

WODFEST (adj.) Pronounced Wahhh-fest.

It’s GTs measurement of improvement during the month. Keep track of your weekly rounds. I am no longer responsible to track these. I want you to get to the same if not better total rounds from previous week during the month. Every month the movements and WODFEST changes. So you cannot compare last month’s with this. Do not cheat. Do not shorten movements. Regressions do not count. To measure improvement write down the total of rounds it took you to finish the MAIN section. The rounds end when the primary movement ends. Secondary movement is the start of next round.

KEEP HYDRATED
FOCUS ON FORM NOT INTENSITY
BEAT YOUR LAST ROUND TOTAL

WARM UP:
2 rounds –
Bent over flyes
Frankies

MOBILITY:
4ROUNDS
15 GM
15 Trunks
15 windmills

WODFEST – 1:15 / 1:00
Primary – Secondary
50 Upswings – Triangles
50 Regress burpees – Triangles
100 BS – Run in Place
300 total Toe taps – Run in Place
50 Air squats (w/ weight) – Run in Place

55 LEG LIFTS or 65 Reverse Crunches – 6″ hold
55 PUSH UPS or C2F – 6″ hold
55 LEG LIFT or 65 Reverse Crunches – planks
35 PUSH UPS or C2F – planks

250 Bicycle sit ups  (TOTAL) (no secondary movement)

Advertisements

About Mickel

Husband, Father, fitness enthusiast. GTfit founder. We often settle and find that moving, even at a slow pace hard. I am here to show you that no matter how slow - PROGRESS IS STILL PROGRESS. #evolve

Posted on 03/25/2015, in 0 WOD, WODFEST. Bookmark the permalink. Leave a comment.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: