Tuesday January 19, 2021

Yesterday…

How about that Monday at 3 pm class?! It was awesome having so many people show up!

CLICK TO RSVP NOW!

WARM UP: 

:50 steady/:10 hard sprint x 4 min on any machine
then
3 rounds
10 alt v ups
10 bird dogs
then
planche/seal
shoulder smash or tricep stretch

Strength/Technique: 15 minutes

Build to a heavy 3 hang power cleans+1 split jerk

Workout: 12 min AMRAP

15, 30, 45, 60…
Push Up
KB Swing 53/35

Extra

Core Strength: 12 min
Min 1: 10 ghd sit-ups +max alt v-ups
Min 2: rest

Pulling Strength: 4 sets
10 banded pull aparts
10 right arm KB rows
10 banded pull aparts
10 left arm KB rows
Rest as needed

Monday, January 18th, 2021 at 10:18 pm / WODS