Monday, January 16
WOD
Happy Birthday Ryan Rooks and Coach MK (Sunday)!
Reminder: Classes at 6am, 9am, and 5:15pm only.
Open Gym at 12:30pm and 6:45pm.
Warm-Up:
5 Min AMRAP
5 Up/Down Dog
10 Calorie Row Easy
5 Push-Up + Shoulder Taps
10 Lat Pull
5 Knee Raise
1 Wall Walk-Up
1x Thru
10 Calorie Row Hard
5 HSPU or WOD Variation
5-7 T2B
WOD:
5 Rounds, each against a 3:00 Clock:
20/16 Calorie Row
10 HSPU
AMRep T2B in Remaining Time
1:30 Rest Between Rounds
The goal is to have 60-75 seconds for T2B in the first few rounds. If more than 75 seconds, increase HSPU to 12-15 reps or add a deficit. If less than 60 seconds, decrease Calories on the Row.
Mobility:
1:00 Puppy
1:00 Archer
