Monday, February 21
WOD
Presidents’ Day Schedule (Monday, Feb. 21):
Classes at 6am, 6:45am, 9:15am, 5:15pm
Open gym at 5am, 12:30pm & 6pm
Happy Birthday Annette Maldonado!
Warm-up:
4 Inchworm lunge
:45 Row
10 Leg Swings
5 Yoga pushup
8 Scorpion
8 Tuck-up
10 Shoulder circle
1-2 Wall walk up
9 Top down deadlift
7 Muscle clean
5 Hang power clean
WOD:
A) Deadlift
8-6-4-2
12 minutes, 3 minutes for each set.
Begin at ~50% and add ~10% for each set. Double should be ~80% of 1RM
B) 12 minute EMOM
Minute 1: Max Hang Power Clean (Rx-105/75, Scale I-85/55, Scale II-65/40)
Minute 2: Max HSPU (HRPU)
Minute 3: Max Calorie Row
Mobility:
:45 Lying knee twist
:45 Child’s pose
