Happy Belated Birthday Flora-WOD-10/28/19

October 28, 2019

Flora it’s been an honor to have you apart of this community.  Your energy makes this community special. Thanks for enriching our community. 

 

6 Minute Warm Up: 30 seconds each
Jumping Jacks
High Knees
Butt Kickers
Burpees
Star Touches
Squats
Stationary Inchworms x1 Push up
Sumo Squats
Downward Dog Calf stretch
Shoulder Taps
V-Ups
Leg Levers

Mobility: 30 Seconds Each
Pigeon
Couch Stretch
Pike Stretch
Straddle Stretch
Strength
Week 10 of 12 – Hatch Squat


Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Conditioning
15 min AMRAP 
• 5 Power snatch 95/65
• 10 C2B
• 10 Bent over row 95/65
• 5 Push Press 95/65 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

Closed 4 th of July and Friday morning.

July 3, 2019

1/10
Please reload

Recent Posts

January 27, 2020

January 22, 2020

January 21, 2020

January 17, 2020

January 15, 2020

January 14, 2020

January 13, 2020

January 10, 2020

Please reload