Monday March 16, 2020
Hello everyone! Here’s what’s happenin’!
As of Monday, we are open on a day to day basis (mostly dictated by numbers). I will be putting out a skill, a WOD and an AT-HOME WORKOUT each day. My equipment will be available to “sign out”, you will then be totally responsible for that equipment or the replacement.Therefore, we will be diligent about cleanliness, but ultimately, you are responsible for yourselves and cleaning up after the workout. I have buckets of disinfectant cleaners and rags set up strategically across the box. Have a great couple of weeks and looking forward to normalcy!!!
Skill: Pendlay Rows 4x6
1-Arm Rows 3x8 each arm
WOD:
40-30-20-10 of-
Sumo Deadlift High Pull (55/75)
Double Unders
Plate Situps
At-Home WOD:
40-30-20-10
HR Push ups
Double Unders
Plate Situ ps
*Remember - you can sign out Kettlebells or whatever for home at 8:30-9am or 5:30-6pm.
Recent Posts
See AllWOD Almost “Fight Gone Bad” 6 min :30/:30’s of: Clean n Presses (or jerk)(55/75) Deficit Push ups (25/45) Rest 2 mins Then, 3 rounds of- 1:00 Sumo Dead Lift High Pull 1:00 Box Jumps (20/2 1:00 Push Pr
Skill Bent Over Rows 4x6 1-arm Rows 4x6 WOD 8 min AMRAP 4 Power Snatches (55/75)SHOULDER TOp 4 OH Walking Lunges 4 Pullups 2 min rest Then, 8 min AMRAP 6 Back squats (75/115) 6 Floor Wipers w/ Press
Thank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul