GROUP CLASS WORKOUT
Warm Up:
1 min plank
2 Rds: 2 inchworms, 4 burpees, 6 pushups, 15 air squats
Finish with 20 PVC PT, 10 stretch lunges
Strength:
4 Rounds 14 Minute Time Cap
10 KB/DB Row Each Side
10 Strict Press DBs
15 V-Ups
Metcon:
Welded
Partner WOD 25 Min Time Cap
10 Clean & Jerks 175/125
5 Rounds CIndy
100 DU
1000m Row
100 DU
5 Rounds of Cindy
10 Clean & Jerks 175/125
Adv: 50 Ring Dips instead of Row
Welded Lean
Partner WOD 25 Min Time Cap
20 Deadlifts 175/125
60 Wall Balls 20/14
50/40 Cal Bike
50 DB Lunges 40/25
50/40 Cal Row
60 Wall Balls 20/14
20 Deadlifts 175/125
Adv: Ski instead of Row
Mobility Of The Day: Gap and Smash (pg.363)
Improves: Tight Calves, Knee Pain, Knee Extension
OPEN GYM
8am to 9am