1/3/22- Role Reversal

 

Liz H.

Partner Workout 2 rds For time: 50 cal Echo Bike - Partner holds push up position (at the top of every 10 cals complete 5 HR push-ups) *must switch with biking partner if push up partner fails to hold push up position 40 KBS 70/53- Using paralletes other partner must hold front support with legs straight, feet may be on the floor 30 OH Barbell Lunges 95/65 - Partner must be hanging by the pull-up rig 20 burpee Box Jumps 24/20- Partner must hold front rack hold 95/65 (same weight from OH Lunge) *Must switch when holding partner fails to complete hold.

Tuesday 

Machine Fun

5 rounds for distance: 1:40 on / :20 off -Rest 2:00 4 rounds for distance: 1:40 on / :20 off – Row, bike, ski, or run
Wednesday 

Weakness Wednesday

OTM-20min Odd:200m run Even: 5 HSPU or 6 strict press(may use rack) Choose their own weight Based on the movements choose your greatest weaknesses

Thursday 

"Filthy Fifty" For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (35/26) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lb) 50 Back Extensions 50 Wall Balls (20/14 lb) 50 Burpees 50 Double-Unders Movement options Jumping Pull-Ups - Bar should be positioned at mid-forearm Back Extensions > Good mornings* may use band or barbell
Friday 

Whip-Lash 

5 rds 

50 DU's

10 DL 275/185#

Saturday 

Open 18.1 Workout

AMRAP in 20 minutes 8 TTB 10 DB hang clean and jerks 50/35 14/12 Cal Row

Sunday- Open Gym

SAKS memorial WOD 3RFT of: 1 OHS BW 200m run 9 wall climbs 200m run 20 unbroken ttb *complete remaining in burpees 200m run 12 broad jumps 6/4 200m run In Memory of Mike Saks husband of Sharon Saks and Father of Lauren and Cooper. In memory of Mike Saks 44yrs old RIP 7/6/1967 - 1/09/12 RIP January 9th