ACTIVE RECOVERY
8 X 400M RUN (1:2 REST)
OR
35 MIN STRETCHING
OR
A - WARMUP (0:00 - 10:00)
20 BIRD DOGS
15 PUSH UPS
10 AIR SQUATS
5 INCH WORMS
400M RUN
B - WOD (15:00 - 40:00)
25 MIN EMOM
MIN 1 - 7 DEADLIFTS
MIN 2 - 7 POWER CLEANS
MIN 3 - 7 S2OH
MIN 4 - 7 G2OH
MIN 5 - 30 DU / 60 SU
GPP - 65/45
FITNESS - 95/65
RX - 135/95
RX+ - 155/115
C - MOBILITY (40:00 - 60:00)
FOAM ROLL
STRETCH
LACROSSE BALL
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