Congratulations to our expecting Mom's. I just found out about a couple more yesterday!!!  The guide above is a great resource to keep you safe, but still able to get a great workout.  Coach Graham

Congratulations to our expecting Mom's. I just found out about a couple more yesterday!!!

The guide above is a great resource to keep you safe, but still able to get a great workout.

Coach Graham

WOD 020917

What word do you love the sound of?

Warm-up 15

25 x Jumping Jacks (arms behind you)
10 x Jumping Jacks (forward and back)
4 x Long Lunge (with twist)
6 x Single Leg Lateral Lunge (onto heal)
10 x Bent Over Swing
4 x Hamstring Stretch w 5 x Push Up
Arm Circles
6 x Palms to Sky w Twist

Metcon (No Measure)

Every 2:00 X 9 Sets
Set 1-3 – 5 Strict Press

Sets 4-6 – 5 Push Press

Sets 7-9 – 5 Push Jerk

Warm-up as needed. Start around 60-70% of your 1RM Strict Press and climb as deemed fit.

Shoulder Press (Set 1-3 – 5 Strict Press)

Warm-up as needed. Start around 60-70% of your 1RM Strict Press and climb as deemed fit.

Push Press (Sets 4-6 – 5 Push Press)

Push Jerk (Sets 7-9 – 5 Push Jerk)

Metcon (AMRAP - Rounds and Reps)

9 Minute AMRAP:
15 Kettlebell Swings
12 Calorie Row
9 Pull-Ups

RX+:  70/53 & Chest to Bar
Rx: 53/35 & Pull-ups
Scale: As needed

Cash Out

Tabata Burpees

Out of Town WOD

10-9-8-7-6-5-4-3-2-1 REP ROUNDS FOR TIME: BURPEES AND SITUPS

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