Full Send Sunday

Jan 3rd, 2021

Category: Uncategorized

Full Send Sunday

Whalen

11am Pop Up WOD today with Coach Andrea. Check our Class Schedule for all upcoming times.

Click the link to join

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