HAPPY VALENTINES DAY EVERYONE…. WE ARE ALL EACH OTHERS VALENTINES
GYM IS CLOSED FEBRUARY 17 FOR FAMILY DAY ENJOY YOUR
FRIENDS AND FAMILY
WARM UP
- 10 glut bridges with a long level (hamstring)
- 10 glut bridges with a short level ( quad )
- 5 cat cows
- 10 thread the needle
- 10 plank to toe touch
- 10 good mornings banded
- 10 O/H squat
- foam roll posterior chain
Strength
PENDALY ROWS 8 8 8 8 8
ALTERNATE WITH
8 HSPU OR HOLDS WITH SHOULDER TAPS ON WALL OR FLOOR FOR SCALED
MINI WODS scaled do MW and sub out O/H squat for front or back use band around knees for extra work
100 double under buy in , then 150 SSKIPS
AMRAP 5 Minutes
12 overhead squats (115/85) (95/65)
4 burpee box jump overs (24/20)
REST ? COACHES CHOICE
100 double under buy in, then
AMRAP 5 Minutes
8 overhead squats (135/95 )(115/85)
8 burpee box jump overs (24/20)
REST ? COACHES CHOICE
100 double under buy in, then
AMRAP 5 Minutes
4 overhead squats(155/105) (135/95)
4 burpee box jump overs (24/20)