Make It Count

Dec 28th, 2020

Category: Uncategorized

Make It Count

BCas Crushing Bar Mups

Pop Up Wod today at 8am & Noon – Register on the ZenPlanner App – Masks Required
530PM Zoom WOD today. Check our Class Schedule for all upcoming times.
Click the link to join

Warm-up
In 2 Minutes Complete
30 Step-ups and over a box, chair or Bench

Then AMRAP

Double Crunch on box

:30s Rest

In 2 Minutes Complete
30 Push-ups with feet on box

Then AMRAP

Ice Skaters

:30s Rest

Mobility
Stretch Chest

Strength
E2MOM10
Push-press*
5 Reps

*Upon finishing your set perform a static hold at the top for the remaining of the first minute or for as long as you can manage

WOD
12 Minute AMRAP
3 Clean and Jerks 135|95
6 Toes to Bar
9 Box Jump Overs 24|20

AT HOME WOD
12 Minute AMRAP
3 Single Arm Clean and Jerks Each Arm
6 Jack Knives
9 Tuck Jumps or Step Up & Overs

Extra Work
EMOM10
1. 10 Front Rack Lunges
2. 10 Bench Dips*

*Elevate the feet and/or add weight to the legs to increase difficulty