Tuesday with Jim

11/19/19 Warm up: group, Pvc mobility. Skill: agility ladder Review: Wod movements Partner wod: Amrap 18 A does: 5 deadlift 5 hang cleans 5 back squat While partner B dead hangs from bar. Then switch. Note: If B lets go before A is done with bar movements then both do a 5 burpee penalty. Remember…

Monday with Walker

11/18/19 Warm up: group + PVC Part A: core work Hold a plank as long as possible (alternating side planks is permitted) Then… The last person planking will begin doing 100 sit-ups, everyone else will be doing sit-ups ups until the final finisher completes all 100 sit-ups. WOD: Partners complete for time 1 mile run…

Saturday with Holly

Warm Up: 400m run Indoor footwork (duck walks, bear crawls, etc) 3 Sets: 10 scap pushups 10 scap pull-ups 5 thoracic twists/ side 10 air squats WOD: 35 Minutes– Teams of 2. Split reps evenly. Buy In: 100 pushups Then… AMRAP with remaining time 30 pull-ups 100m farmers carry (35/25) & walking lunges 60 T2B…