February 17, 2017

Friday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

5-4-3-2-1

Push Ups

Squats

Sit ups

Open and Closes

STRENGTH:

5x5 Bench @65%

5x5 Banded DL @50%

METCON:

15 Min Amrap Partner Wod

Switching Movements

Ea. Round

20 Walking KB Lunges 53/35

10 Push Ups

10 TTB

10 Box Jumps

Partner Holds Plank

ACCESSORY:

4 Rounds

10 Partner Leg Drops

20 Twist

10 MB Sit Ups

Coach Led

 


MODWOD PROGRAM

WARM UP:

5-4-3-2-1

Push Ups

Squats

Sit ups

Open and Closes

STRENGTH:

5x5 Bench @65%

5x5 Banded DL @50%

METCON:

15 Min Amrap Partner Wod

Switching Movements

Ea. Round

20 Walking KB Lunges 53/35

10 Push Ups

10 TTB

10 Box Jumps

Partner Holds Plank

ACCESSORY:

4 Rounds

10 Partner Leg Drops

20 Twist

10 MB Sit Ups

Coach Led

Comment