WOD: Friday, January 14th, 2021

Posted by & filed under .

Warm-up: Group Dynamic

  • Cat-Camels – 10 Reps (5 Per pos.) 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat – Shoulder Stretch – :30s per side x 3 

——————————————————————————————————–

Strength: Strict Press (15 Minutes)

5 Sets x 5 Reps 

  • Sets 1, 2, and 3: 5 Reps @ 65% of 1 RM 
  • Sets 4 and 5: 5 Reps @ 75% of 1 RM 

*Similar to our deadlifts these are to be done with a pause at the shoulders

*Focus on keeping a tight midline

——————————————————————————————————–

Workout: 18 Minute AMRAP 

  • Max Calorie Row OR Bike

*Every 3 Minutes (Not including 0:00) complete:

  • 4 Burpee Box Jumps (24”/20”)
  • 8 Alt Front Rack Lunges (95/65)

*Score is total # of calories completed in 18 mins. 

——————————————————————————————————–

Cardio Option: 18 Minute AMRAP 

  • Max Calorie Row OR Bike

*Every 3 Minutes (Not including 0:00) complete:

  • 4 Burpee Box Jumps (24”/20”)
  • 12 Alt KB Lunges (24K/16K)

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions