Friday, January 7, 2022

Due to the inclement weather and unsafe road conditions, we will not be having the morning classes today. However, we will be at the gym from 10:30-12:30 if anyone wants to come for open gym. We will make a decision about the afternoon classes later today.

Friday, January 7, 2022 Snow Day at Home Wod

A. Tabata the following movements:

Squats; during the 10 sec of rest hold in the bottom of the squat

Push-ups

Lunges

Alternating single leg v-ups

Tabata is 20sec if work; followed by 10 sec of rest X 8 sets per movement. Complete all 8 sets of one movement before moving to the next movement.

B. 3 sets

60 sec FLR

20-30sec Star side plank

66 views0 comments

Recent Posts

See All

A. 1 Snatch Pull + 1 Power Snatch + 1 Pause hang power snatch Every 75 seconds x8 sets -building load from 95#/65# to a tough set for the day B. For time Run 200m 20 thrusters @ 115#/75# 20 Pull-ups 2

A. 12 minute AMRAP 15 Push-ups 10 Deadlifts @ 115#/75# 5 Hang Power Snatches @ 115#/75# B. Echo or Assault Bike 2 minutes @ moderate effort rest 90-120 seconds x4-5 sets *goal is same cals each set

A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res