Tuesday, February 25, 2020

Warm-up: as a group and we’ll begin 10 minutes after class start
WOD – for reps – 2 rds. – EMOM
  • 1 min. max Push-up
  • 1 min. max Cal.
  • 1 min. max Jumping Pull-up
  • 1 min. max Sit-up
  • 1 min. rest between each movements

 

MetCon:
24 min. AMRAP – EMOM
 
Min. 1-5-9-13-17-21
  • 5 Pull-up
  • 10 Push-up
  • 15 Air Squat
Min. 2-6-10-14-18-22
  • Cal. 11/8
Min. 3-7-11-15-19-23
  • 5 Thruster 115/73
Min. 4-8-12-16-20-24
  • Rest

 

Powerlifting:
  • Speed Bench Close Grip @ 60% – 9×3 EMOM
  • Chest Supported DB Row 3×8
  • DB Shrug 3×12
  • DB Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Push-down 100 ea.

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