Members you’re all doing a fantastic job with our COVID-19 protocols. Here are a few things that I want to remind you of!
1) Please wear masks into the facility.
2) Try not to congregate inside the gym. Outside is fine.
3) When doing a WOD athletes must face the center of the gym or the wall behind them whenever possible.
4) Please practice social distancing at all times.
5) Plesse enter through the front door #105 and exit out the back #107.
WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility
WIN
SKILL:
Tabata Ring Swings
(8 Rounds 20 Sec. On / 10 Sec. Off)
*Goal is to hold 7
LIFT:
Snatch Complex
(1st Pull – 3 Sec. Hold – Full Hang Snatch From 2nd Pull Position)
7 × 1
*Build to 80%
WOD:
“NINJA GAIDEN”
For Time:
10 Muscle Ups
30 Snatch (135/95) (115/75)
10 Muscle Ups
*Sub. MU for 10 Jumping RMU or Banded MU Transitions.
FIT
SKILL:
Tabata Ring Swings
(8 Rounds 20 Sec. On / 10 Sec. Off)
*Goal is to hold 7
LIFT:
Strict Press
5 x 4
*Build
WOD:
For Time:
18-15-12-10-8
Burpee 6″
KBS (53/35) (44/26)
AT HOME:
SKILL:
3 Sets
20 Tuck Ups
20 V-Ups
LIFT:
3 Sets
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Rows
WOD:
For Time:
18-15-12-10-8
Burpees
DB/KB Swing
*If you have a weighted backpack swing that.
