WOD

020121

By January 31, 2021 No Comments
Monday, February 1

WOD

Happy Birthday Charlotte Smith!

Stay tuned on the CF MVA Members Only FB page for potential class cancellations!

Warm-up:
5 Bootstrapper
10 Cossack squat
20 Jumping jax
10 Step up
5 Hollow rock
2 V-up Complex
3 Deep squat complex
4 DB deadlift
3 Hang power clean
2 Front squat
5 Box jump
3 Up/down dog + Walk the dog
:30 Bottom squat

WOD/Home WOD:
EMOM x 24 (8 sets)
Minute 1: 8-16 Box jump over (24/20″)
MInute 2: 7 DB Deadlift + 5 Hang power clean + 3 Front squat (50/35#)
Minute 3: 4-8 V-up Complex
V-up complex= Tuck up + extend R leg in tuck + extend L leg in tuck + V-up
*No DB’s at home? Sub 6-12 Burpee for the DB complex.

Mobility:
1:00 Straddle (L/R/M)

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