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