Sitting Pretty Sunday

Jan 24th, 2021

Category: Uncategorized

Sitting Pretty Sunday

Paul

10:45 & Noon Pop Ups Today. Disclaimer – It’s going to be Cold & Windy! Dress the part with heavy gloves, socks and warmers suggested. Check out our Class Schedule for all upcoming Pop Up and Zoom times.  

Warm Up
2 Rounds – 30 on 10 off
– MB Devil’s Press
– Low to High Kneeling Med Ball Cross Chops*
– Med Ball Thrusters
– Med Ball Knee Tucks
– Med Ball Plank Roll Outs
– Single Leg Hip Raises*
– Hamstring Curls
– Med Ball V-Ups

*each side

Strength
E2MOM12
Elevated Front Leg Split Squat (plate under front foot)

5 Reps Each Side

  • Can load front rack or back rack

WOD
15 Minutes Complete
50 Medicine Ball Sit-ups

—Then AMRAP—

7 Shoulder to Overhead 135|95
14 Wall Balls 20|14  

Level 2- 115|75
Level 1- 95|55

Pop Up WOD
15 Minutes Complete
50 Medicine Ball Sit-ups

—Then AMRAP—

7 Shoulder to Overhead 135|95
14 MB Thrusters 30|20
21 Russian Twists* 

Level 2- 115|75, 20|14 mb
Level 1- 95|55

*each time you touch the ground counts as one rep