Pop Up WOD at 10:30am & Noon today. Use the ZenPlanner App to Register. Check our Class Schedule for all upcoming times.
Click the link to join
Warm-up
:40s Work:20s Rest
Each Station
- Mountain Climbers
- Squat Jumps
- Plyo Push-ups
- Single Let V-ups
Then Repeat for
:20s Work:10s Rest
Strength
10-8-6-4-2
Bench Press
Weighted Pull-up
Try to climb in weight each set, even if the increments are small
At Home Strength
10-8-6-4-2
Floor Press*
Pull-Over
Renegade Rows
*If You Are Completing Single Arm Perform 10 each side, Split the Reps in Half if it is Heavy, 5-4-3-2-1 Each Side
WOD
75 Sit-ups*
Then
21-15-9
Hang Power Clean 115|80
Thrusters
Then
75 Sit-ups
Level 3 – 95|65
Level 2- 75|50
Level 1 – 55|35
We have a smorgasbord of weights left at the gym for the Pop Up
For the WOD options..If you change the weight, you can change the reps for an RX version –
95/65 = 30-20-10
135/95 = 15-12-9
*We don’t have any abmats left at the gym, bring your own, go without one or sub 50 V-ups
At Home WOD
75 Sit-ups
Then
22-16-10
Single Arm Power Snatches 50|35
Single Arm Thrusters
Then
75 Sit-ups
Split reps between arms