Warmup: 3 rounds ~ not for time:
6 Front Rack Reverse Lunges,
6 Single leg Hip flexion with band,
6 banded donkey kickouts
+++++++++++++++++++++++++++
Strength: Back Squat 5x3
+++++++++++++++++++++++
WOD: for time:
1000 meter row,
then 3 rounds of
20 Alternating Single Arm DB snatches 50/35#,
30 Pushups, then
1000 meter row
Super Saturday
OTM x 10 minutes
2 Power Cleans
rest 5 minutes
3 Rounds for Time:
800 meter run
30 dumbell Thrusters 50/35#,
30 burpees
==============================
SNOW DAY! ECF IS CLOSED SUNDAY FEB 9TH! 8, 9 AND 10 AM CLASSES ARE CANCELLED
Sunday Snow Day Workout for Home
Warmup = Shovel! 😛💪🏽
3 Rounds - 40 sec. work, 20 sec. rest
Minute 1: Jump Rope (or sub Jumping Jacks)
Minute 2: Situps
Minute 3: Reverse Lunges
Minute 4: Russian Twist
Minute 5: Pushups
Minute 6: Hollow Rocks /Hollow Hold
Minute 7: Rest then repeat
Warmup: 10 minutes of:
200 meter row,
10 ab mat situps,
10 ring rows,
10 seated plate raises to over-head
+++++++++++++++++++++++++++++++++
Strength: Super Set x 5 Rounds
1a - Bench Press x 5
1b - Seated plate raises x 8
1c - Ring Rows x 8
+++++++++++++++++++++++++
WOD: OTM x 20 Minutes:
Odd minutes: 6 burpee pullups,
Even minutes: 6-10 dips