Wednesday with Holly

Warm Up: 400m run 8 min, NFT 5 pushups 5 barbell good mornings 5 back squats 5 shoulder presses 5 Romanian deadlifts 5 barbell rows 100m jog Strength: 6 Sets 4-5 strict presses @ 75-80% 6-8 single legged Romanian deadlifts (DB) 5 ab roll-outs WOD: AMRAP 8 4 strict pullups 8 deadlifts (185/135) 100m farmer’s…

Tuesday with Jim

1/21/2020

Warm up: group, pvc mobility.

Strength: Front squats

Building to a heavy single.

Benchmark Wod: “Fight gone bad”

3 rounds for max reps

1 min. Wall balls 20/14

1 min. Sumo deadlift high pulls 75/55

1 min. Box jumps 20″

1 min. Push press 75/55

1 min. Row for cal.

1 min rest.