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

For time with a Partner 50 Power Cleans @ 135#/95# Run 400m together 75 synchro air squats Run 400m 100 Alternating push-ups Run 400m 75 synchro air squats Run 400m 50 Power Cleans @ 135#/95#

A. EMOM 12 minutes min 1- Farmers walk 50m @ 70#/53# per hand min 2- Row 12/10 cals min 3-8-10 standing barbell strict press @ 95#/65# B. 3 rounds for time Run 200m 12 Burpees 15 toes to bar 18 s2oh @

A.12 minute AMRAP 12 Kb swings @ 53#/35# 18 Ab mat sit-ups 24 walking lunges B. Echo bike 25 seconds HARD effort rest walk 2-3 min btw sets x3-4 sets Extra credit: 3 sets: Ring mountain climbers x 20-