Wednesday, February 16
WOD
Presidents’ Day Schedule (Monday, Feb. 21):
Classes at 6am, 6:45am, 9:15am, 5:15pm
Open gym at 5am, 12:30pm & 6pm
Warm-up:
10 Leg swings
5 Yoga push up
10 Floor slides
20 Single leg glute bridge (10 each side)
1 Wall walk up w/ :10 hold
6 Burpee
1 Wall walk up w/ :10 hold
3 Deep squat complex
6 Lat pull
4 Knee raise
10 Shoulder circles
10 Top down deadlift w/ empty bar
2 Bar muscle up or 2 pullup + 2 Dip
WOD: Every 4 minutes for 24 minutes (6 sets)
3 BMU (3 Pullup/Jumping pullup + 3 Ring dip/HRPU)
6 T2B (Knee raise)
9 HSPU (Pike pushup or DB push press)
12 Deadlift (Rx-135/95, Scale I- 105/75, Scale II- 85/50, Scale III-65/45)
Focus on quality movement and Open movement standards vs. rushing through each movement.
Mobility:
:45 Archer
:45 Eagle
