17 Feb Thursday – February 18th, 2021

Posted at 19:55h in WOD by

In Gym

Strength/Skill/Prep:

  • 5 Minutes
  • Max Calorie Bike
  • Or
  • Max Burpees

Strength:

  • EMOM 9 Minutes
  • 3 Deadlifts + 3 DB Strict Press
  • Add weight to Deadlifts twice

Metcon:

  • 2-4-6-8-10(SRX-8-6-4-2)
  • Pull-ups or Fixed Bar Rows
  • Medball Jump Squats
  • T2B or T2P
  • HR Push-ups
  • *14 minute Cap

At Home

Warm-up:

  • 5 Minutes Max Burpees
  • or
  • 5 minutes of:
  • 5 – 180 Degree Jumps (yes jump in the air land 180 degrees off)
  • 10 Bow and Bends
  • 15 Air Squat +Lunge L + Lunge R

Mobility:

  • 2:00 Standing Straddle (move Center/Left/Right)
  • 20 Arm Circles Forward/20 Arm Circles Backward

Metcon:

  • 2-4-6-8-10-8-6-4-2
  • Medball or odd object Jump Squats
  • Toes to Pole/Wall/Door
  • HR Push-ups
  • *14 minute Cap