GROUP CLASS WORKOUT

 

Warm Up:

3 min machine

3 Rounds 12 KB high pulls, 12 PVC PT, 12 air squats

1 min plank

 

Strength:

100 Push Ups (14 Minutes)
Every 75 seconds-10 V-Ups

*Start with V-Ups

 

Metcon:

 

Welded

Partner WOD Alternating
23 Min AMRAP
1 Full Squat Clean & Jerk 155/105
5 Burpees
7 Pullups

Advanced: 175/125
Add 1 MU to each Round
Welded Lean

Partner WOD Alternating
23 Min AMRAP
4 Burpee Box Jumps 24/20
8 Wall Balls 20/14
8 KB Swings 53/35

 

Mobility Of The Day: Banded Lateral Opener (pg. 273)

Improves: Pressing, Shoulder Extension, Shoulder Pain

 

 

 

OPEN GYM

8 to 9am

 

 

 

MASTERS CLASS (AGES 40+)

8:30 to 9:45 with Coach Arthur

 

 

 

COMPETITORS CLASS

5:30 to 7pm with Coach Jacob