WOD:

Option 1:

A. Push Jerk

work to a heavy set of 3

B. For Time:

1000 m Row

*directly into*

3 Rounds

21 Deadlifts (135/95)

15 Lateral Burpees

9 Push Jerks

Option 2:

A. Strict Press x 1

Work quickly to a 1 rep Strict Press

then take 85% x max reps

then take 80% x max reps

rest 2-3 mins between sets

B. For Time:

1000m Row

*directly into*

5 Rounds

15 Hi p Extensions

15 DB Bench Press

15 Floor2Bar Touches

Regular Schedule Monday, Martin Luther King Day.

WOD:

“Drive out Darkness”

50 Box Jumps

25 Pull-Ups

50 Walking Lunges

25 Toes2Bar

50 KB Swings

25 Burpees

50 Wallballs

Post/Pre (Both?) WOD:

“The Selma Row”

54 miles aka 86,400 meters on the Rower

This will be completed as a gym

You can accumulate meters before or/and after class

If we have 30-40 people participate we would all need to complete 2,100-2,880 meters

This could be tackled as 1,000-ish before and then after class.

Think we can hit 86,400???

The Selma to Montgomery marches were three protest marches, held in 1965, along the 54-mile (87 km) highway from Selma, Alabama, to the state capital of Montgomery. 

WOD:

Option 1:

Every 5:00 x 5

5 DB Hang Clean & Jerks (Left arm)

5 DB Hang Clean & Jerks (right Arm)

10 Alternating DB Snatch (50/35)

10 Chest2Bar Pull-Ups

15/10 Calorie Bike

Option 2:

Every 5:00 x 5

20 Hang Clean &Press(45/35 barbell)

20 Squat + Reverse Lunges (45/35)

20/15 Calorie Row

Option 1:

3 Rounds

500m Row

12 Front Squats (155/105)(105/75)

21 Box Jump Overs

Option 2:

               20 min AMRAP

50/35 Calorie Bike

50 Sit-Ups

50 Mountain Climbers

50 Scissor Kicks (each side)

50 Plate Hops

50 Plate Twists  (each side)

50 Air Squats

WOD:

Option 1:

A. Strict Press

work to a heavy set of:

5 – 3 – 1

B. 13 min AMRAP

10 Strict Toes2Bar

10 Strict Press (95/65)

100′ Walking Lunge

Option 1:

A. Bench Press

work to a heavy set of:

5 – 3 – 1

B. 13 min AMRAP

10 Push-ups

10 V-Ups

20 Lunges

WOD:

Option 1:

5 min AMRAP

Buy-in: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Burpees

rest 5 miins

5 min AMRAP

Buy-in: 35 Wallballs

9 Deadifts (225/155)

9 Lateral Burpees

rest 5 mins

5 min AMRAP

Buy-in: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Burpees

Option 2:

4 Rounds

20/15 Calorie Bike

40 Seated Ski Ergs

20 Wallballs

40 Banded Good Mornings

WOD:

Option 1:

3 Rounds

18/12 Calorie Bike

21 Pull-Ups

Directly into

3 Rounds

9 Power Cleans (115/85)(75/55)

9 Push Jerks

Option 2:

30/21 Calorie Row

40 Curl to Press (35/20)

400m Run

30/21 Calorie Row

30 Hollow Rock Single Arm Press (video)

400m Run

30/21 Calorie Row

20 Single Arm Devils Press (video)

400m Run