Join us this weekend to celebrate with a WOD & Mr Softee!
Saturday Ardmore – 5th year anniversary
Sunday Wayne – 4th year anniversary
Mobility
2 Rounds of:
25 Banded Pushdowns
25 Banded Pull-aparts
25 Banded Pushdowns
25 Banded Pull-aparts
Warm-up
No line warm up today
Coach led:
2 Rounds
40 Mountain Climbers
100 Single Unders
Coach led:
2 Rounds
40 Mountain Climbers
100 Single Unders
Strength
Push Press (1RM in 8-10 sets after 50%)
WOD
12 Min Amrap:
20 Alt. DB Snatches (55,35)
20 Wallballs (20,14)
Rx+:(Complete 2 Ring Muscle-ups each round in addition to the work above)
L2: (35, 25) (14, 10)
L1: (25, 20) (10, 8)
20 Alt. DB Snatches (55,35)
20 Wallballs (20,14)
Rx+:(Complete 2 Ring Muscle-ups each round in addition to the work above)
L2: (35, 25) (14, 10)
L1: (25, 20) (10, 8)
$ Out
1a) KB Hammer Curls: 3 x 10. Rest 60s.
1b) KB Tricep Extensions: 3 x 10. Rest 60s.
1b) KB Tricep Extensions: 3 x 10. Rest 60s.