Flexibility: 2 rounds: 20 Rotating Plank 15 Pancake Sit ups 10 L,R Reach 1:00 Pancake Split hold Metcon: 40:00 AMRAP Partner WOD Partner 1 completes 4 laps of gym with Heavy Bag or Keg while partner 2 Rows for Calories, then switch. Strength Class: 10:00 EMOM 2 Reps OH Squat @ 75% 10:00 EMOM Bench Press Odd Min: 3 Reps @ 75% Even Min: 1 rep @ 80%
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Flexibility: 1:00 Banded Bully Each side 1:00 Bench Shoulder Opener 20 Band assisted OH Wall Squats Strength: 10:00 EMOM 2 Reps Shoulder Press @ 75% MetCon: "Schlitz" 4RFT: 400m Run 4 Muscle ups 40 Double unders Bonus: 100 Hollow Rock for time Strength Class: Clean Pull 3-3-3-3-3 Bent over Row 4-4-4-4-4 between rounds 10:00 of midline stabilization work Strength: 10:00 EMOM 3 Reps Back Squat @ 75% Metcon 1: 5-4-3-2-1 of: Power Cleans, 185/135 Thrusters, 185/135 Metcon 2: 9:00 AMRAP 9 Kettle Bell Swings, 55/35 9 Burpees 9 Pull Ups 9 Box Jumps, 24/20 Strength Class: Front Squat 3-4-5-4-3 @ 75% w :03 Pause at bottom Bent over Row 4-4-4-4-4 between rounds 10:00 of midline stabilization work Strength: Turkish Get Ups 2-2-2-2-2 (1 each arm. Start with weakest arm first) MetCon : 30:00 AMRAP Partner Wod 400m Run Single Arm KB OH Carry (45/25) Partner 1 runs 400m while Partner 2 completes as many 25m lengths as possible Coach Steve is on vacation this week. Please Contact Coach Nicki (519-317-5729) if you have any questions. Enjoy! |
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