2126:

2126: Thursday 2/7
Oly Day

EMOM 10
1 hang power snatch + 1 power snatch

A. amrap 3
2 power snatch
2 OTBB

B. EMOM 10
1 hang power clean to push jerk / push press +
1 power clean to split jerk

C. 2 minutes for reps
power clean to push jerk / push press

D. 10 minute stretch session

2125:

2125: Wednesday 2/6
STRENGTH: DL 6X2

wod: 5 rft (18-minute cap)
400 m run
10 pull-ups
7 thrusters 95/65

Finisher: Tabata style
chair pose
eagle pose
half moon pose – we all should practice getting the eyes up.
High lunge crescent pose

Check out Coach Dan’s challenge wod brief.

2124:

2124: Tuesday 2/5
Skill/Strength: EMOM 6 – 3 hang power clean + 3 push press (pull from floor)

wod: 6 roundsx2minutes work x 2 minute rest
2 power cleans 135/95
4 push ups
6 box jumps 24/18

Finisher:
chair pose
eagle pose
half moon pose
High lunge crescent pose

2123:

2123: Monday 2/4
STRENGTH: b squat 4X8

wod: 4 rounds for reps
1 minute – wall balls
1 minute DU
1 minute burpees
1 minute row
1 minute rest

Finisher:
chair pose
eagle pose
half moon pose
High lunge crescent pose

2121:

 

 

 

 

 

 

 

 

 

 

 

 

2121: Friday
wod: 18 minutes
2 man makers
4 ring dips
6 pull ups
200 m run

STRENGTH: b squat 4X6

Finisher: Banded stretches – 1 minute each side
supine hamstring stretch
supine glute stretch
quad stretch

2120:

2120: Thursday
STRENGTH/SKILL
EMOM 5:
5 T n Go power snatches – load for flow

EMOM 5:
1 power clean + 1 push press + 1 squat clean + 1 split jerk

A. 1 tabata round
:20 abmat sit up
:10 hollow hold
rest 3
B. 12 minutes NFT
12 walking lunge steps
200 m run
10 m bear crawl

Finisher: Banded stretches – 1 minute each side
supine hamstring stretch
supine glute stretch
quad stretch

Thank you, 2120 members and coaching staff for all your support hitting this milestone.  CDM will reveal the 2120 wod on Saturday. The workout will be featured as the February Challenge wod. We will also be serving coffee and donuts after the workout at all  Friday class times.