WOD

011524

By January 14, 2024 No Comments
Monday, January 15

WOD

Happy Birthday, Coach MK & Happy MLK Day!

MLK Day Schedule: Classes at 6am, 9am, and 5:15pm only.
Open Gym at 12:30pm and 6:45pm.

Warm-up:
:30 each station
Ring row
Bike
Spiderman lunge
Mountain climber
Bootstrapper
Burpee
Lat pull
Bike
Hang power clean
Tuck-up
Practice pullup
Warm-up hang power clean

WOD:
EMOM x 32 (8 sets)
Minute 1: Hang Power Clean*
Minute 2: 6-12 C2B Pull-up/T2B (Alternate between pull-up and T2B each round)
Minute 3: Max Air Bike Calorie
Minute 4: Rest
*Increase load and reduce volume each set.
Set 1: 8 reps
Set 2: 7 reps
Set 3: 6 reps, continuing with 1 less rep per set until 1 rep on the final set.

Mobility:
:30 Cat/cow
:30 Child’s
:30 Puppy

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