Wednesday 1/18/23

OPEN GYM

Open gym is on the schedule this Sunday 9-11am. Casey will be there to go over gymnastics drill work as well as other things you would like to get better at! 

‍

THE MOBILITY

4 Point Wrist

Forearm Floss w/ KB

‍

THE WARM-UP

For 8:00 coach-led warmup

Lunge Reach

PVC DL

CWC

JJ ½ Jacks

PVC DL

Down Dog Push Back

Burpees

‍

THE STRENGTH

Every Minute on the Minute for 18:00

Minute 1: Deadlifts

Minute 2: Ring Rows

Minute 3: Machine sprint

*Do the prescribed amount of work, then rest the remainder of the minute

‍

THE MET-CON

For Time: 16:00 Time Cap

4 Rounds:

Deadlifts

V-Ups

Chest to Bar Pull-Ups

Pull-Ups

‍

‍

Row (when 4 rounds are complete)

‍

4 Rounds of:

V-Ups

Chest to Bar Pull-Ups

Pull-Ups

(no DL the final 4 rounds)

‍

THE FINISHER

Death March

Landmine Rev. Lunge + Press

‍