Daily WOD

3:30-5pm Open Gym * MASH 3:30pm have some movement/rep ideas to share

FEW Crew Kids 5:15pm

Cycle 5pm

AMRAP in 5 minutes:

40 Double Unders

12 Power Snatch 75/55

4 Burpee Over Bar

Rest 4 mins

AMRAP in 5 minutes:

40 Double Unders

8 Power Snatch 95/65

4 Burpee Over Bar

Rest 4 mins

AMRAP in 5 minutes:

40 Double Unders

4 Power Snatch 115/80

4 Burpee Over Bar

10 minutes Mobility/Stretching

Open Gym 9:30am-11:30am

Lifting 5:30pm

Yoga 6pm

5 Rounds For Time of:

400m Run

25 KB Swings 53/35

25 Weighted Sit Ups 45/25

10 minute Skill Work: Pick something that you need to work on * Pull Ups Strict or Kipping, Toes to Bar, MU, DU, Rope Climb legless maybe? and Be excellent to each other! https://www.youtube.com/watch?v=QGErt4CfLD0

Suggested Mobility: Cobra Stretch, Seated Center Splits, Scorpion Kicks

Finish Strong!

Cycle Box 6pm

Back Squat- 3 @70%, 3 @75%, 3 @80%, 3 @85%

AMRAP in 20 Minutes of:

5 Pull Ups

10 Push Ups

15 Air Squats

20 Calorie Row

Suggested Mobility: Barbell Quad Roll Out 2 mins each leg, Samson Lunge Hold

WELCOME TO THE WORLD!

Marley Rose Peterson 6lbs 14oz 20″

Open Gym 9:30am-11:30am

Yoga 6pm

Skill: Handstand or Handstand Walk Work 10 minutes

5 Rounds For Time @ 75% of 1RM C&J

12 Deadlifts

9 Hang Power Cleans

6 Jerks

Suggested Mobility: Hamstring Stretch, Ear to Shoulder Stretch

ROGUE NATION

FEW Crew 5:45pm

Cycle Box 6pm

5 Rounds For Time of:
5 Manmakers 35s/20s

10 Pull Ups

15 Calorie Bike

20 DB Alternating Lunges 35s/20s

25 Sit Ups

Suggested Mobility: Foam Roll Lats, Samson Lunge Hold, Cobra Stretch

ENJOY YOUR SUNDAY

SEE YOUR TOMORROW

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