02.18.2022 Member of the Month WOD
Warm Up
200m row, bike or ski
3 x DB complex
200m row, bike or ski
10/side DB/KB cross chop
https://youtu.be/VvihIHYN6vI
200m row, bike or ski
3x DB complex
**DB complex= Ren. Row (left + right) + DB Burpee DL + Hammer Curl - with the hammer curl make sure the elbow stays stable and the back doesn't move. Hold the DB like a hammer (upright).
Mobility
IYTs prone x 10 each letter with a 3 second squeeze at the top
perfect stretch walk x 5 each side
Strength
3 sets
A. rear foot elevated split squats x 8/side @21X1
B. high box jump, step down x 8 reps 30/24"
C. Cossack squats x 4/side @30X1
WOD
Member of the Month- Carrie Sartin
"Cardio abs by Carrie"
25:00 AMRAP with a partner
divide up reps, one work/one rest
Row x 30 cals
Sit ups x 40 reps
Single unders x 60 reps
Knee raises or TTB x 20 reps
Bike x 20 cals
Every 5:00 starting at 0:00, both partners need to hold a 45 second plank and then rest 15 seconds