Monday, March 8
WOD
Happy Birthday Deanna Steinmetz!
The Open/Intramurals starts this week! CF MVA will be programming the Open WOD’s on Saturday mornings for the next 3 weeks. Take this week to dial back intensity and just move.
Warm-up:
10 Leg Swings
3 Deep Squat Complex
4 Yoga Push-up
5 Superman w/ 2 second hold
6 Spiderman lunge
7 Tuck up w/ 2 second hold
8 Cossack Squat
9 Up/downs
3x thru today’s BB complex
WOD: EMOM x 24 (8 sets)
Minute 1: Power clean + Hang squat clean + lunge L/R. Build each set and reduce load if form faults. Do not build to failure.
Minute 2: Max rep burpee. Go slow and steady using the full minute.
Minute 3: Rest
Record load & burpee reps for each set.
Home WOD:
EMOM x 24 (8 sets)
Minute 1: 3 (DB Power clean + Hang squat clean + lunge L/R).
Minute 2: Max rep burpee. Go slow and steady using the full minute.
Minute 3: Rest
Mobility:
1:00 Fragon
1:00 Frog
