Saturday with Walker

7/25/2020 Group warmup EMOM 14 E. 6 strict overhead presses w/ DBs 45/30 O. 14 bent rows WOD Teams of 2, AMRAP 20 Partner A 6 front squats w/ DBs 45/30 6 hang power cleans 6 push presses Partner B 200m farmer’s carry Remember: everyone has their own equipment— no sharing. You only get one…

Wednesday with Jim

Wednesday 7/15/2020 Warm up: Group, then 15*10*5 of: Air squats Push ups Hollow rocks * 200m jog Strength: EMOM 8 w/empty barbell 3 hang power cleans 3 front squats 3 shoulder press 3 back squats WOD: 6 rounds for time of: 20 ab mat sit ups 15 Kb swings 100m single arm OH kb carry,…

Saturday with Walker

7/11/20 Group warmup EMOM 12 O: 10 push ups E: 10 jump squats WOD: teams of 2 (social distance-style) AMRAP 20 One runs, one works. Partner A: 10 nasties 10 burpees 10 V-ups Partner B: 400m run No need for equipment, so no need to worry about sanitization between partner changes. Remember to keep your…

Wednesday with Jim

Wednesday 7/8/2020 Set up: green mat,pvc pipe, ab mat, pair of dumbbells. #20/10 scale up or down, try a couple curls before choosing weight. Remember to grab your sanitizing towel when you enter the gym and toss it in the laundry shoot by front counter when leaving. Warm up: group,pvc mobility followed by A) 12-9-6…