Sunday, January 19, 2020
SoulGlow
Thank you to everyone that came out for our weekly community WOD, hopefully we will see you again next week!
IceBowl 2020 is coming quick, get signed up to be guaranteed an official IceBowl Tee the day of the Competition.
Have a great Sunday!
IceBowl 2020 is coming quick, get signed up to be guaranteed an official IceBowl Tee the day of the Competition.
Have a great Sunday!
Wear your 💛💚!!!
1.) SoulGlow
Start each round with a 40’ Handstand Walk
21-15-9
Back Squat 115/85lb
Box Overs 24/20”
Pull-ups
**Choose 1 extra credit**
2.) 5 x 5 Split Jerk from blocks, Start @ approx 60% adding load each round.
Note: drop to blocks each rep and reset
Start each round with a 40’ Handstand Walk
21-15-9
Back Squat 115/85lb
Box Overs 24/20”
Pull-ups
**Choose 1 extra credit**
2.) 5 x 5 Split Jerk from blocks, Start @ approx 60% adding load each round.
Note: drop to blocks each rep and reset
3.) EMOM for 9 minutes 1 Power Snatch from LH @ 60%
Then
EMOM for 9 minutes 1 Power Clean from LH @ 60%
Note: LH stands for low hang position which means to start the lift from just below the knees. Knees will be slightly tracked forward just barely out of hang position.
4.) 20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal
Then
EMOM for 9 minutes 1 Power Clean from LH @ 60%
Note: LH stands for low hang position which means to start the lift from just below the knees. Knees will be slightly tracked forward just barely out of hang position.
4.) 20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal
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Cody Stelmach
First time hitting 20’ hsw unbroken!!!
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1
Proud of you Cody! Plugging those holes!
Pauly VanderKelen
Rest Day
Grocery shopping / Meal Prep / Snowblowing / Shoveling / Laundry / Watched the Packers lose in the NFC Championship game :(
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