Monday 1/11/2021

10
Jan

Monday 1/11/2021

Reminder: Beginning Monday masks will be required during workouts in Washington State

In-person (scroll below for online and sweat workouts)

Warm-Up

Row 250 Meters, Then…

2 Sets:

10 Pineapple Pickers
5 Dynamic Scorpion
3 Stationary Inchworms

Strength/Skill

3 Sets:

High Hang Power Clean + Hang Power Clean + Power Clean
(Weight by Feel)

Then,

5 Sets:

Supine Barbell Row x 6 Reps
Defecit Push-Ups or Push-Ups x 5-10 Reps

WOD

Every 3 Minutes for 15 Minutes (5 Sets):

Row 250 Meters

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Online

Warm-Up

Row 250 Meters, Then…

2 Sets:

10 Pineapple Pickers
5 Dynamic Scorpion
3 Stationary Inchworms

Strength/Skill

3 Sets:

High Hang Power Clean + Hang Power Clean + Power Clean
-If you don’t have a barbell, perform with any weighted object, and perform 10 Sit-Ups and 15 Air Squats between each set.

Then,

5 Sets:

Supine Barbell Row x 6 Reps
Deficit Push-Ups or Push-Ups x 5-10 Reps

WOD

Every 3 Minutes for 15 Minutes (5 Sets):

Run 200 Meters or 15 Burpees

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Sweat

Warm-Up

3 Sets:

:30 jog
:15 plank hold
:30 banded pull apart a
:15 power jumps

Workout

4 Sets of:

:30 work/:30 rest

DB Hang Power Cleans
Push-ups
DB Rows
Sit-ups

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