Saturday – 2/1/20
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
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
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
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
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
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
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