Saturday Partner WOD?
Please try and sign-in early like our regular Saturday classes! We will be programming a Partner WOD for those that attend the Virtual 9:00am. For the rest of ya, don't worry, you can fly solo!
Links To Sign-In Friday
Meeting ID number: 504-063-0477
- 6:00AM THIS LINK Password: 802
- 12:00PM THIS LINK Password: 802
- 4:30PM THIS LINK Password: 802
- 5:45PMTHIS LINK Password: 802
Friday Super Set
The Strength
Strict Press & Deadlift 6 sets 2:30 Loop
- Load bar with more weight between sets if need be
- Using DB's do a rep range of 5-10 depending on the weight you have. Work to a challenging rep scheme Use a Sumo stance and do Sumo DL's instead of regular. Focus on slow reps if you only have light weight.
The WOD
14 minute AMRAP with Bar Hops every 2:00 and at the start
- Rx= 95/75# with BB and 50/35# if using SINGLE DB
- Performance = 75/55# and 35/25# Single DB
- Fitness= 45/20 with BB and 20/10 with Single DB Fitness SLVups - get as high on your leg as you can (knee or shin)
Do not include Bar Hops in your final AMRAP score.https://youtu.be/hPSgTvc3J_k
The Warm-Up
https://youtu.be/9QxBoz3aBJ0
The Extra Work
- Toes to Bar OR Low Ab Leg Raises
- DB Curls
Low reps for 8 Roundshttps://youtu.be/JJJbghmfp8M
