Saturday – 2/1/20

by Anni | Jan 31, 2020

8am Kettlebell
Super Bowl LIV Surprise WOD

9am WOD
PARTNER WOD
100 CAL ROW
50 WALL BALLS (20,14)
50 SLAM BALLS
50 PULL-UPS
50 SLAM BALLS
50 WALL BALLS
100 CAL ROW

10am Olympic Weightlifting

Friday – 1/31/20

by Anni | Jan 30, 2020

A. Press+ Jerk (2+4) 5 sets

B. Weighted Hanging Knee Tucks 4×12

C. AMRAP 12
– 30 ALT. DB HANG CLEAN & JERK
– 10 BOX JUMPS
– 5 TOES TO BAR

Thursday – 1/30/20

by Anni | Jan 29, 2020

A. AMRAP 5 X 3
400M RUN AND IN REMAINING TIME:
15 REVERSE PLATE OVERHEAD LUNGES (45,25)
15 PLATE TO OVERHEAD

B. DEAD BUGS
4X15

C. STRETCH

Wednesday – 1/29/20

by Anni | Jan 28, 2020

A. ROMANIAN DEADLIFT 4X10 (70% OF CLEAN)

B. DB ROWS 4X10

C. AMRAP 5
– 20 DOWNWARD DOG PUSH-UPS
– 100 MOUNTAIN CLIMBERS

D. AMRAP 5
– 20 REVERSE LUNGES (NO WEIGHT)
– 50 DOUBLE UNDERS

Tuesday – 1/28/20

by Anni | Jan 27, 2020

Check out the white board for Super Bowl squares!

WOD
A. Arnold Press 5×8

B. L-Sits 5×30″

C. Lateral Lunges 5×10/leg

D. AMRAP 5
– 20/17 cal-row
– 5 over-the-erg-burpees

4pm Kettlebell
5×5 heavy swings
Then 3 rds
12 swings
16 alt reverse lunge
100m rack carry
8 1 arm rows per
5 double jump burpees

6pm Olympic Weightlifting and Open Gym