Saturday with Holly

Warm Up: 400m run Footwork Shoulder & hamstring mobility WOD: AMRAP 35 In teams of two. Split reps evenly. 400m run together 100 walking lunges 90 double unders 80 wall balls (30/14”) 70 pushups 60 box jumps (24/20”) 400m run together 50 pull-ups 40 partner sit-ups 30 slam balls (45/25) 20 toes to bar 10…

Tuesday with Jim

8/27/19 Warm up: group Strength: Deadlift Warming up to 65-75% of 1rm. then 5×5 at 75%, touch and goes. Partner Wod. For time. Buy in: 2x200m run OR 2×250 row each 40-32-24-16-8 of Deadlift 185/125 pull ups Buy out: 50 med ball sit-up toss.(done together) Split bar work evenly! Remember all movements can be scaled…

Thursday with Holly

Warm Up: Possible game… 3 Sets: 5 box dips 5 scap pulls 5 scap pushes 10 Russian twists 200m run Strength: 5 Sets 4-5 dips 4-5 negative pullups 8-10 Palloff presses/side 2-3 min rest ** I will be able to go over rope climbs with anyone interested!!** WOD: AMRAP 20 5 hang power cleans (95/65)…