January 11 2021

Jan 10

Written By Guest User

And WE are back at it. Monday!! WAHOO!! There will still be an at home workout every day posted up! See you all soon.

Warm Up:

10 Squats

10 Superman

10 Spiderman

10 Push Ups

WOD:

Strength: This should go pretty quick. Make sure and keep the Form spot on

GYM Crew( Remember all of your weights as we will build on these weights)

Overhead Squat 3x5 (70%)

Floor Press 3x5 +5-10 Pounds from last time

Snatch 5x3 (70%)

At Home Crew

15 Min OTM

1) 5 BackPack or Plat Overhead Squat

2) 10 BackPack/Plate Floor Press

3) 3 BackPack/Plate Snatches

METCON:

27/21/15

Hand Stand Push Ups/Push Ups

Toes to Bar/VUps

Guest User

January 12 2021