Workout of the Day
Workout of the Day
Power Cleans and Sleds
WARM-UP: :30 of each X 2 Good mornings Squats Lunge to instep L Lunge to instep R Downward Dog HSPU SKILL: Every 2:00 for 10:00 8 Touch and Go Power Cleans at 50% of 1
Wear Your Jackets!
WARM-UP: 800m 2 Person relay Stretching WOD: 8 Rounds Rounds – 1,3,5,7 15 WB (20/14) 1 Shuttle Run Rounds – 2,4,6,8 15 T2B 15 Cal Rower
Empty Barbells Are Hard!
WARM-UP: Ladders Stretching SKILL: 4 Outdoor Shuttle Runs WOD: 24:00 EMOM M1: 7 Thrusters (45/35) 14 Double Unders M2: 8 Thrusters 16 DU M3: 9 Thrusters 18 DU M4: 10 Thrusters 20 DU M5: CTC
Cindy Here And There
WARM-UP: :30 drills Jacks Lunge to Instep Right Lunge to Instep Left Seal Jumps Gate swings Handstand Hold Push ups Cobra to down dog Inch Worms Knee above the hip on bar SKILL: 10:00 to
Use Your Hips, Not Your Arms
WARM-UP: Banded Monster Walks 2 Rounds: 20 each Right/Left/Forward/Back 20 Vertical Med Ball Throws outside PVC: 15 Pass Thru 10 Fig 8 8 Push Press 8 Push jerk 8 Split Jerk SKILL: 5 x 3
ALOTO Registration Opens Today
LADIES! A League of Their Own compeition registration opens today at noon. Grab your 2 partners and sign up for the RX or Scaled devision. WARM-UP: Plyos PVC Pinwheel/Box jumps WOD: For Time (including rest