** Daylight Savings takes place Sunday so please remember to set your clocks and show up to the right class **
Strength
1. Strict Press
3-3-3-3-3
2. DB Bent Over Row
5-5-5-5-5 (Each Side)
Partner WOD
60/50 Calorie Bike
50 Synchronized KB Lunges
50 Synchronized KB Swings
535m Farmer’s Carry (2,1.5)
(One person must Carry them at all times)
30/20 Calorie Bike
20 Synchronized KB Lunges
20 Synchronized KB Swings
200m Farmer’s Carry (2,1.5)
Level 2 – 2,1.5
Level 1 – 1.5,1
Strength Schedule
Monday – Nutrition Challenge Restest – 1RM DL, Max Pull Ups, Max Burpees in 1 Min, 1000m Row
Wednesday – Clean & Jerk
Friday -Benchmark: Open WOD 16.4 – TBA!
At Home WOD
1 Min Max Plank (left)
30 Sit Ups
1 Min Plank
30 Hollow Rocks
1 Min Plank (right)
then
1 Min Max Bottom of Squat Hold
50 Air Squats
1 Min Max Bottom of Squat Hold