WOD 012218

Please offer this workout for Mike Short who is sick with the flu.

21-15-9:

  • Dumbbell Snatches (alternate arms)
  • Burpees over Dumbbell.  Instead of jumping up during the burpees athletes will jump sideways/over the dumbbell.

Post dumbbell weight and time in comments.


3 thoughts on “WOD 012218

  1. Spiritual awakening through daily Church readings, Office and Saint Benedict for Fathers.
    WOD done in 9:27 (25 lb. DB).
    Bed made.
    Get well brother Mike!

  2. A: SPIRITUAL
    + Scripture
    + Reflections
    + The Imitation of Christ

    B. WARM-UP
    * General (5 mins)
    * Calf/Ankle (Kb)
    * Squat Mobility
    * Front rack (wrist, forearm, lat)
    * Barbell Warm-Up

    C. Front Squat (6-6-6-6-6)
    * 5×6 ascending weight each set to find a heavy set of 6 for the day.
    Loads (#): 95, 135, 165, 185, 205 (PR)

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