WOD

090720

By September 6, 2020 No Comments
Monday, September 7

WOD

Happy Labor Day! Classes at 8 & 9am

Happy Birthday Liz Scott! (Sunday) & Shawn Healy!

Warm-up:
8 Minute AMRAP
10 Bootstrapper
10 Spiderman Lunge
10 Air Squat
7 Yoga Pushup
7 DB Power clean + push press
7 Up/Down
20 Penguin Jump

WOD:
9:00 AMRAP
Calorie Row 5-10-15-20
Wallball (20/14#) 10-20-30-40

3:00 Rest

9:00 AMRAP
DB Manmaker (50/35#) 1-2-3-4-5
DU 10-20-30-40-50 (2-for-1 SU)

Home WOD
:9:00 AMRAP
Calorie Row 5-10-15-20 (Sub mountain climber 20-40-60-80 or run 50-100-150-200m)
Wallball (20/14#) 10-20-30-40 (sub air squat)

3:00 Rest

9:00 AMRAP
DB Manmaker (50/35#) 1-2-3-4-5 (Sub Push up, shoulder tap (l/r), broad jump 2-4-6-8-10)
DU 10-20-30-40-50 (2-for-1 SU or toe taps)

Mobility:
2:00 Frog

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