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Components

Death Row

Metcon

Settings

Workout

Friday

If class size is larger than 5 use partner version wod.

Warm-up

AMRAP x 7 MINUTES
10/7 Cal Row
10 Alt. Samson Lunge Stretches
20 Mountain Climbers (Control...not sloppy!)
10 Up-Downs
7 Hand release Push-ups

Death Row (AMRAP - Rounds)

EMOM x 20 MINUTES
MIN 1 -- 20 Cal Row
MIN 2 -- 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

Workout

Metcon (AMRAP - Rounds and Reps)

20 Minute amrap (partners of 2 or 3)
40 Calorie Row
30 Burpees

Share reps/cals as needed, but at least two partners on the rower each time.

Skill

Metcon (No Measure)

3 SETS*
2:00 Max Distance HS Walk or Slow Quadruped Crawl

-Rest 1:00 b/t Sets-

*Option to complete skill session pre or post workout.

(No Measure)

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, February 07, 2020

Male Clients

Justin
Schelin

4:45 PM WOD

20 Rounds

9@17,1@16 Cal Row 9@10,1@16 Burpees

Chance
Wright

6:00 AM WOD

0 Rounds

Female Clients

Jessica
Langston

5:00 AM WOD

1 Rounds

1 Rd 😂 than 12&12

Karrie
Nielson

5:00 AM WOD

10 Rounds

8 Cal 12 up downs each round