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The MVMT LAB – Functional Fitness Classes
PRIDE WOD
Happy Pride Month to our members and the community at large!
A: Warm-up (No Measure)
Coach’s Surprise!
B: Primer (No Measure)
Complete 5 reps of each movement at working variation and weight.
C: Dumbbell Benchmark WODs for PRIDE (Checkmark)
With a Partner for FUN
P- Pride Burpees
One Round of:
50 Star Burpee
(L: 35 reps)
R- Rosa
5 Rounds of:
10 Handstand Push-up
(L: Pike Push-up, F: Box-top Pike Push-up)
400m Run
(L: 200m Run)
I- Ingrid
10 Rounds of:
3 Dbl DB Snatch 40/25#
(L: 25/15#, S: 50/35#)
3 Burpee-over-DB
D- Diane
One Round of:
21-15-9
Dbl DB Deadlift
Handstand Push-up
E- Elizabeth
One Round of:
21-15-9
Dbl DB Clean
Ring Dips
(L: Box Dip, F: Band-assisted Strict Ring Dip)
Rest 1:30 between each piece.
-Partners may split all work however they choose.
-DB weights should be the same for all movements.
Modifications:
200m Run
-250m Row
-200m Ski
-500m Bike