11am Pop Up WOD today with Coach Andrea. Check our Class Schedule for all upcoming times.
Warm Up
200m Run
Then
Perform on Each Leg
3 Reverse Lunges
3 Reverse Lunge Negatives
3 Shoelaces Flat Bottom Up Lunge
3 Foot Balance Supported Pistol
3 Gripping Assistance PIstol
3 Rx Pistol or Goble Lunge
Then
200m Object Run
5 High Hang Muscle Cleans
10 Good Mornings
5 Mid Hang Muscle Cleans
10 Stiff Legged Deadlifts
5 Muscle Cleans
Strength
E2MOM12
Power Clean
3 Reps
At Home Strength
E2MOM12*
5 Single Arm Ground to Shoulder Each Side
*If only access to lighter weight, perform every minute or up the reps.
WOD
14 Minute AMRAP
5 Deadlifts* 275|185
8 Pistols**
200m Sandbag/Object Run 53|35 lbs
*If limited by weight, to complete the Deadlift RX …
225|155 – 7 reps per Round,
185|135 – 10 Reps per Round, 135|95 – 15 reps per Round
95|65 – 5 Single Leg Deadlifts on each leg, each round
**Sub Front Rack Lunges with the Sandbag where need be
At Home WOD
14 Minute AMRAP
10 Suitcase Deadlifts**
8 Pistols*
200m Object Run
*Sub Front Rack Lunges with the Sandbag where need be
**5 Each Side or Alternate Sides Each Round