February 23 2021

Feb 22

Written By Guest User

Warm Up:

3x

30 Second Sampson Stretch

30 Sec KB DeadBug

30 second alternating bird dogs

15 second side plank hold (each Side)

10 Scapula pull Ups

WOD:

Gym Crew:

Strength

10 Min OTM

3 Banded Dead Stop Deadlifts 50-60% of 1RM

METCON:

For Time

25 Strict Pull Ups

25 Push Ups

25 KB Swings

50 Box Jump Overs

25 KB Swings

25 Push UPs

25 Strict Pull Ups

L3- 53/35, 24/20

L2 - Kipping or BF pull Ups, 53/35

L1 - Ring Rows, Elevated Push Ups, 35/26

At Home Crew

Strength

10 Min OTM

5 BackPack Deadlifts

METCON

25 Back Pack Bent Over Row

25 Push Ups

25 Back Pack Swins

50 Tuck Jumps

25 Back Pack Swings

25 Push Ups

25 Back Pack Bent Over Row

Guest User

Febraury 24 2021

February 22 2021