Wed, Jan 4
Group Warm Up;
Burgener
Clean practice
Wendler make up :
If you missed Monday’s squats or Tuesday’s deadlifts you’ll do them, otherwise, spend 10 minutes working your goat
WOD: 4 minute AMRAPs
10 KB swings
10 box jumps
2 minute rest
10 hang power cleans
10 kick backs
2 minute rest
Repeat entire cycle
Mon, Jan 1
While website is still under construction posting the WODs are back due to popular demand!!
Warm Up:
DROM
Foam Roller
Shoulder mobility drills
Strength: Wendler Back Squat!
WOD: Tabata Something Else
32 intervals of 20 seconds of work followed by 10 seconds of rest. The clock does not stop:
8 intervals pull ups
8 intervals push ups
8 intervals sit ups
8 intervals squats