Tuesday March 23, 2021

This Friday from 5-7 will be a potluck at the gym for all who wish to attend and participate. More details to follow.

Warm Up:

3 min :45 chill/:15 sprint any machine
-into-
3 rounds
10 reverse lunges
10 alt v-ups
-into-
:30 quad/hip wall (couch stretch) each side
:30 dragon or lizard each side

Strength: Deadlift

1 Halting(at the knee for 1 sec) Deadlift every :90 x 12 min

Workout:

4 rounds
Run 1 Lap
20 V-Ups
Run 1 Lap
20 Deadlifts 135/95

Extra:

Work on the one skill you always avoid for 10 Minutes

Assault Bike Intervals
3 rounds
:15 legs only sprint/:45 rest
:30 legs only sprint/:30 rest
:45 sprint/:15 rest
:60 sprint
Rest 2 min

Score total calories.

Monday, March 22nd, 2021 at 9:30 pm / WODS