WOD – “Two minute warning”
8 Bar facing Burpee
8 Power Clean (135/95) (165/115)
Shuttle Run *
*3 mats and back to base – 6 mats mats and back to base- 9 mats and back to base (rig-platform)
200’ Sandbag Hug Carry (150/100)
100’ Heavy yoke carry should be adding at least 100-200lb to the yoke
Shuttle run should be done as not a walk. Power clean should be moderate weight today.
Shuttle runs – GO GO GO.. touch the ground on each mat edge. Touch and don’t cut yourself short, really work on lateral movements here. Our football players are going to be putting on clinics, so watch their hand and foot placements.
The Midline option is optional – it is designed to challenge and build our core. Choose a bag that you can move unbroken. These should be heavy but not compromise form – squeeze the bag with your arms, activate pecs & obliques, walk with toes, breath with each step (in with the nose; out with the mouth) for maximum results.
The yokes are heavy and should be done based on feel. That means add weight, go up and by the end of the EMOM you should have something incredibly heavy.
- 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
- 18.3 Friday March 9th time 5:30-8pm
Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.