DRIVE, our endurance based class is today at 11 am! Remember to bring a friend or two! It is Free!
Strength WOD
Back Squats
8/6/4/2/2/2
(work up in weight)
WOD
21-15-9
Hanging Power Clean
Front Squat
Box Jump
Fitness: (20/14) 115/75
RX: (24/20) 155/105
RX+ (24/20) 175/115
**The weight should be heavy, but something you can move with solid form. The cleans and squats should be in sets of +7 on the first round.**
DRIVE
Every minute on the minute for 12 minutes
Minute 1: 10 Ring Rows
Minute 2: 10 Tempo Push Ups (3 seconds on the way down then explode up)
Minute 3: 20-30 Second Hanging Leg Raise
**Use the above portion as the Skill WOD, focus on form and technique. Adjust the numbers if you need to make it more challenging or easier**
Rest, then
Every minute on the minute for 21 minutes
Minute 1: 14 KB Swings
Minute 2: 8 Burpees
Minute 3: Max Air Squats
(There will be an option to score this and that score would be your total number of Air squats.)
Coach Marissa getting a big morning class warmed up and stretched out!