ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be added to the daily post. As of now, the plan will be to gather at the Memorial track on Saturday mornings for a group WOD for those interested. Please check the website for more information.

At Home WOD:

“Squatting Blackjack”

20 Sit-ups* / 1 Squat

19 Sit-ups / 2 Squats

18 Sit-ups / 3 Squats

17 Sit-ups / 4 Squats

…and so on until

1 Sit-up / 20 Squats

 

For Time

*unanchored

Compare to Tuesday, 15 January 2013

 

General Warm-up:

Run 400/Row 500

10m Spiders

10 Army T push-ups

10 Sit-ups

10 Squats

10 Shoulder press w/T’s

…then…

Ski erg 300m

10 Wall-ball shots

20 Shoulder touches

40 Jump rope

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Specific Warm-up:

7 Snatches (45/33)

7 Overhead squats

7 Cleans

5 Snatches (75/53)

5 Overhead squats

5 Cleans

3 Snatches (95/63)

3 Overhead squats

3 Cleans

2 Snatch (115/73)

2 Overhead squats

2 Clean

 

Conditioning:

20 Wall-ball shots (25/16) @ (10/9′)

10 Power snatches*

400m Row

20 Wall-ball shots (25/16) @ (10/9′)

10 Clean and Jerks*

1000m Bike

20 Wall-ball shots (25/16) @ (10/9′)

10 Overhead squats*

400m Row

20 Wall-ball shots (25/16) @ (10/9′)

10 Hang power cleans*

 

2 rounds for time

*Perform all lifts at the same load, (115/75)

 

Royal Huddleston Burpee Challenge:

Day 45

 

 

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