Mar 15, 2020

Monday 3/16
We hope everyone is staying healthy. Currently we are making plans to address the coronavirus, and until those decisions are made, our schedule will continue as usual. Stay home if you are not feeling well, even if you feel that you need more rest.

We will be posting a Home WOD option until this all passes for those who would prefer to stay away from others. These workouts will be predominantly workouts that do not need equipment but are some variation of the normal programmed workout. Please feel free to contact your coach or google substitutions for movements you can not do. Remember to wash your hands often, maintain a healthy diet, get plenty of rest, some fresh air and look for joy always.

Challenge: “Grunt Work” Week 7
Back Squat
Set 1 (On the 0:00): 9 Reps
Set 2 (On the 2:00): 7 Reps
Set 3 (On the 4:00): 5 Reps
Set 4 (On the 6:00): 3 Reps
Set 5 (On the 8:00): 1 Rep
Set 6 (On the 9:30): 1 Rep
Set 7 (On the 11:00): 1 Rep
Set 8 (On the 12:30): 1 Rep
Set 9 (On the 14:00): 1 Rep

Week #7 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-9 completed “On the 1:30”.

WOD
“Spice Girl”
For Time:
21 Power Snatches (95/65)
5 Rounds of “”Cindy””
21 Overhead Squats (95/65)
5 Rounds of “”Cindy””
21 Squat Snatches (95/65)

Home WOD option:
A: *Tabata squats for max reps

*8 rounds: work 20 seconds, rest for 10 seconds.

B: “Cindy”
20 min AMRAP
5 Pull-ups
10 Pushups
15 Air Squats

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