Wednesday – 3/13/2019

GYM CLOSED DO TO WEATHER!

Hey Team,

With how crazy the weather is getting, I’m making the decision to cancel the classes for the rest of the day. I will have peace of mind knowing you guys aren’t on the roads trying to get to the gym. For the crazy gym rats… hit this workout at home.

For 16 total minutes
:20 ON / :10 OFF, for max reps
-Air Squats
-V-Ups
-Lunge Jumps
-Push-Ups
*Switch stations every interval.
*Score is total reps (workout is on SugarWOD).

#BombCyclone #Snowicane #Snowphoon

WARM-UP
(Primer)
3 Rounds
-1 Minute Stiff Legged Row
-1 Minute Double or Single Unders
-1 Minute Ring Rows

(Mobility)
3 Way Banded Leg Stretch

(Specific)
Set up deadlift bar for Metcon

METCON
7 Rounds for Time
-50 Double-Unders
-10 Deadlifts (185/125)(Rx+225/155)
Time Cap = 20:00
*Move well and don’t rush the Deadlifts.

ACCESSORY
With a partner, complete 4 rounds each of:
100′ Resisted Bear Crawl Drag.

EXTRA CREDIT
[Gymnastics]
Muscle-Ups
3 Reps every 30 seconds for 5:00
*If this is out of your reach, scale to 3-5 reps every minute for 5 minutes.

HS Walk
10 x 50′
Rest 1 minute

[Accessory]
4 Sets
-8 Barbell Rows (extension position on GHD)
-16 Hip Extensions

[Engine Builder]
4 Rounds
-Row 500m
-30 Air Squats
-1k Bike
-30 Air Squats
*The air squats here are meant to be done at a recovery pace. Push hard on the machines, recover on the squats.