Friday, January 20th WOD

Warm up:  1 minute bike, row and step up followed by Coach-led BW drills including jumping jacks, mountain climbers, lunges, high knees, etc


Mobility for ankle and calf complex

Gymnastics EMOM 15


-Rope Climbs

-High Box jumps



“Benches Be Crazy”

-Against a 3 minute clock, athletes will perform a 500/400m row then ME bench press

-Weight TDB by the athlete

-Score is total pounds moved (185lbs x 25 reps = 4,625lbs)

Compare to January 20th 2016


Post:  Static stretches

Sampson, down dog and pigeon

1:30 minutes per side per stretch


Nick ProhaskaComment