Monday, February 15th WOD

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Workout for Mon., 2/15:

Warm up –

2 Groups- one group sets pace on row (alternate)

Other group

:30 lunge

:30 Hollow hold

:30 Jump squat through heels

:30 mountain climbers

Mobility –

T-spine roll out

Strength –

12×2 HBBS OTM @ 80% of 1RM

WOD –

7 Min AMRAP

Ascending Ladder.

“Count by twos..  part 2”

Fitness:

2, 4, 6, 8, etc.

Front Squats (95/65)

2, 4, 6, 8, etc.

Bar over Burpess

Performance:

2, 4, 6, 8, etc.

Front Squats (115/80)

2, 4, 6, 8, etc.

Bar over Burpees

Competition:

2, 4, 6, 8, etc.

Front Squats (135/95)

2, 4, 6, 8, etc.

Bar over Burpees

Open Gym Suggested Work:

Olympic Lifting –

Clean 60% x 4/ 70% x 4/ 75% x4x2/ 80% x4/ 85%x2

Gymnastics –

Front lever and Planche Progression

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