WARM UP (00:00 - 10:00)
200 M RUN/300M ROW
20 LUNGE/LUNGE/SQUAT
20 GOOD MORNINGS
15 PASS THROUGHS
SWOD 1 - STANDING OVERHEAD HOLD (12:00 - 17:00)
5 MIN EMOM
HOLD FOR :30 SEC
REST FOR :30 SEC
STANDING OVERHEAD HOLD
*BUILDING EACH ROUND
SWOD 2 - OVERHEAD SQUAT HOLD (17:00 - 22:00)
5 MIN EMOM
OHS HOLD FOR 20 SEC AT BOTTOM OF SQUAT AND STAND
REST FOR :40 SEC
*USE 50% WEIGHT OF LAST RD FROM 1ST EMOM
1 RM FOR THE DAY (25:00 - 50:00)
BACK SQUAT
25 MINS TO FIND MAX REP FOR THE DAY.
10/5/3/2/2/1/1/1/1/1
WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE MOVEMENTS UNBROKEN
HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo
WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR