Wednesday
Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.
set up station for indoor wod
outdoor suggested with:
band
kettle bell or dumbbell
barbell
rower
slam ball
joint mobility:
2:00 shoulder band extraction
2:00 squat mobility
warmup:
2 rounds of:
5 halos @ kettle bell each direction
5 single leg d-lifts each side
2 rounds of:
5 wind mills + 5 presses + 5 presses
30 yard waiter carry
*rest as needed – perform on both sides
2 rounds of:
5 kettle bell snatches
5 overhead reverse lunges
*rest as needed – perform on both sides
metcon:
5 rounds of:
5 snatch grip d-lifts :15
5 sgdl + 5 power snatches :30
5 sgdl + 5 ps + 5 overhead squats :45
5 sgdl + 5 ps + 5 ohs + 5 snatch balance :60
5 sgdl + 5 ps + 5 ohs + 5 sb + 5 hang power snatches 1:15
5 ps + 5 ohs + 5 sb + 5 hps + 5 heaving snatch balance :60
5 ohs + 5 sb + 5 hps + 5 hsb :45
5 sb + 5 hps + 5 hsb :30
5 hps + 5 hsb :15
5 hsb
5 rounds for time of:
250 meter row
10 ball slams
*use a 1:1 work rest ratio, or alternate rounds with a partner – push the intensity during work periods