Click To Call: (636) 529-1605

Thursday

9
Jan

Thursday

Workout of the Day
Warm-up EMOM 5 Rounds
5 Push-ups
5 Supermans
10 Hollow rocks
Then: 3 Rounds (unloaded bar)
8 BN Press
6 Good Mornings
then
Behind the Neck Press
-warm up 8-7-6 (increasing load)
-4 x 5
alternate
Single Arm DB/KB Row 5 x 8 each side
then
WOD (compare to 10-9-13)
Bigger Classes can stagger start.
10 Minute Cap
40 Wall Ball
30 Ring Dips (sub push-ups)
20 Burpees
90 Double Unders (sub 180 singles or virtual doubles)
Rx #20, #14

Post your scores to the Whiteboard.

Leave a Reply