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11/3/2020-201103

Group Warm up 

Group Mobility 

Strength 

1 Power clean, every 30 seconds x 5 reps.

Rest 60 seconds *Add weight after each round. 

4 total rounds – 5 reps each round and 20 reps total.

WOD ( Workout of the Day ) 

Every 5 minutes x 4 rounds

Bike 15/12 calories

Run 200m

10 sit ups Rx+ GHD 

10 Slam balls 40/20lbs

 

 

11/2/2020-201102

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 5 sets – 5 back squats @ 90% of your 5 rep max.

 

WOD ( Workout of the Day ) 

EMOM x 20

1.) 50 Double unders

2.) 12 Dual dumbbell thrusters

3.) 8 Single arm devil press

4.) Rest