Devil Of A Friday

Jan 29th, 2021

Category: Uncategorized

Devil Of A Friday

Alex

Check our Class Schedule for all upcoming Pop Up and Zoom times.  Click the Zoom link to join

Warm-up
2 Rounds
:40 Work/:10 Rest and Switch
-Lateral Up/Over
-Plank to Push Up with feet on the box
-Hang Muscle Snatch
-Bulgarian Split Squats Right*
-Bulgairan Split Squats Left*

*hug the plate where able

Mobility
Chest/Anterior Shoulder Barbell Mash
PVC Calf Smash

Strength
E2MOM12

3 Position Snatch

  • High
  • Mid 
  • Floor

WOD
3 Rounds
90s Each Movement + Rest

  1. Weighted Step-ups
  2. SA Devil’s Press
  3. Box Jump Overs
  4. Rest

Outdoor WOD
3 Rounds
90s Each Movement + Rest

  1. Plate Hug Step-ups 45|35
  2. Plate Devil’s Press*
  3. Box Jump Overs
  4. Rest

Extra Work
3×15 Anchored Weighted Sit ups
1 Minute Plank after each set