WOD Page

Thu, Jan 16

Mon, Jan 20, 2020 at 8:00am Holiday Schedule: Holiday Schedule, due to Martin Luther King holiday. We will only have 8 am and 9:30 am classes. Coach Jr
Mon, Jan 20, 2020 at 8:00am MLK WOD: 34 AMRAP 63 Power Cleans @115/75 64 pull-ups 64 SDHP @115/75 65 Burpees 68 Front Squats @115/75 *200 Meter run after each movement - 1 partner runs 100, then the other runs 100 **
Most Recent Benchmark:
MLK DAY on Jan 19, 2020 (251 days ago)
1-16-201-17-20

1-16-20


Time
Every 2min. 8 Rounds: (Legs and Abs)

12/9 Cals Rower 'buy in' for each round
Round 1.) 14 KB Squats @70/53
Round 2.) 25 Sit-Ups
Round 3.) 14 KB Lunges @70/53
Round 4.) 1min. Plank
Round 5.) 20 Jumping Lunges
Round 6.) 20 Russian KB Swings @70/53
Round 7.) 20 Jumping Squats
Round 8.) 20 Reverse Sit ups

That's 16min.... Rest 5min and repeat on the Bike

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1st32 minutes donald c Thu, Jan 16, 2020

donald c32 minutes Rx



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