Mobility Work in Each Class for 15 mins - Please arrive on time!
Monday - 2/6
4 x 400m Runs with 3 mins rest between efforts
followed by: Deadlift workshop/skills
Tuesday - 2/7
3-Part WOD
In a time limit of 4 minutes: Find your 1RM squat clean
rest/transition 1 minute
In a time limit of 4 minutes: Do as many Kettlebell swings as you can
rest/transition 1 minute
In a time limit of 4 minutes: Do as many squats as you can
Wednesday - 2/8
Pullup Ladder - do 1 pullup the first minute, 2 pullups the second minute, 3 pullups the third minute, and continue until you can no longer do the required pullups in that minute. Band okay for scaling.
Followed by: 500m Row for time
Followed by: Max Rep situps in two minutes
Thursday - 2/9
Team WOD
5 Rounds of:
500m Row
400m Run
(each team of 2 will alternate row/run to complete each round)
Friday - 2/10
Shoulder Press - 5-5-5
Push Press - 3-3-3
Push Jerk - 1-1-1
Followed by: Sled pushing
Determine how heavy a sled you can push for 25 yards
Saturday - 2/11
AMRAP 12 MINS:
12 Box Jumps (24")
6 Thrusters (95/65)
6 Bar-facing burpees