Saturday, 4 January 2025

930AM Class

For time:
800-m run
30 hand-release push-ups
50 single-arm DB overhead walking lunges (20/35 lb)
800-m run

SKILL WORK
3 sets:
:30 left-arm dumbbell side bends
:30 rest
:30 right-arm dumbbell side bends
:30 rest

1030AM Compete Track Class

WOD – AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (65/95 lb)
24 overhead squats (65/95 lb)
24 knees-to-elbows
24-calorie bike

STRENGTH
For load:
Back rack lunge
10-8-8-6-6

ACCESSORY
5 sets:
:40 strict handstand push-ups
:20 rest
:40 alternating dumbbell renegade rows
:20 rest