Saturday with Holly

07.27.2019 Warm Up: 200m run Bear crawls, mobility, and possible game Review movements and practice as a class WOD: “Yvonne” For Time (with a Partner) • 76 Air Squats • 76 Dumbbell Push Presses (50/30 lb) • 76 AbMat Sit-Ups • 76 Wall Ball Shots (20/14 lb) • 76 Burpees • 76 Medball Twists (20/14…

Wednesday with Holly

07.24.2019 Happy Wednesday! Jim’s birthday was the 20th, so it’s high time we had his birthday workout! Warm Up: Footwork Shoulder prep, couch stretch, runners lunge 2 Sets: 5 shoulder presses 5 barbell Romanian deadlifts Strength: 4 Sets 5 push presses @ 80% 6-8 DB single legged Romanian deadlifts 2 min rest WOD: “Papa Bear”…

Tuesday with Jim

7/23/19 Warm up: Group Strength: bench press 6×8 slowly building fit in 3 sets of db curls,10 each arm. Partner wod for time. A does 400m run, B does 200m farmer carry 40/25 then: 100 hang snatches 100 back squats 100 SDLHP then, B runs 400 and A does farmer carry. Both can work at…

Saturday with Holly

07.20.2019 Warm Up: Footwork General mobility Burpee game (if we have enough people) Barbell Warm Up WOD: “Ana” In Teams of 2 (Partners split row and reps evenly) AMRAP 24 Buy In: 2400m row Then… 24 push presses (95/65) 24 front squats 24 Russian KBS (62/44) 24 box jumps 24 V-ups Happy Birthday to Ana!…