January 6 2021

Jan 5

Written By Guest User

Warm Up:

10 Spiderman

10 Push Ups

10 Hollow Rocks

WOD:

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

Barbell Crew ( Remember all of your weights this week as we will build on these weights) (Start around 70%)

Front Squat 3x5

Floor Press 3x5

Bent Over Row 5x5

Minimal Weight/BackPack Crew

15 Min OTM

1 - 10 Weighted Step ups (hold weight however is best. Backpack crew wear the backpack)

2- 5 Floor Press (If single arm, 5 each arm)

3- 10 Bent Over Row

Bodyweight Crew

15 Min OTM

1 - 10 Jumping Lunges

2- 10 pause (2 sec) push ups

3- 5 to 10 BackPack Bent Over Row

METCON:

30/20/10

Pistols/narrow stance Squat

Toes to Bar/Vups

Guest User

January 7 2021