GROUP CLASS WORKOUT
Warm Up:
25/18 cal machine, 3 lap run
2 Rds: 30 sec goblet squat hold, 10 PVC GM, 10 pushups
Finish with 20 leg swings
Strength:
5×3 Back Squat 80%
Every 2 minutes
Lean: No strength
Metcon:
Welded
5 Rounds
30 Double Unders
12 Step Ups Total (24″/20″) (40/30)
15 Push Ups
Cash out: 75 sit ups
Adv: Cash out
30 T2B
Welded Lean
For Time: “Super Tri”
2000 Meter Row
200/150 Cal Bike
2000 Meter Ski
Mobility Of the Day: Roller Calf Smash (pg. 377)
Improves: Ankle and Knee Pain, Tight Calves
OPEN GYM
8 to 9am
SKILLS CLASS
Warm Up:
5 min. Du
2 rounds
10 burpees
10 arms circles (each)
10 sit ups
1 min. plank
Skill Of The Month: Bar Muscle-Ups
Every Min 2 Mins Superset
3 sets of 8
-Pendlay Rows
3 sets of 10
-Bulgarian Squat
5 mins for attempts
WOD:
Open WOD 13.2
10 Min AMRAP
5 Shoulder to Overhead (75/55)
10 Deadlifts (75/55)
15 Box Jumps (20″)