Thursday 2/9/17

Warmup Tabata-

6 Minutes on the Clock:

20 seconds on; 10 seconds off

*Alternating movements

Hollow Body

Super Mans

 

WOD

Death by…

 

Even Minutes:

20 Double Unders/ 40 Singler Unders

KB Snatches

 

Odd Minutes:

20 Double Unders/ 40 Single Unders

KB OH Squats

 

*Start WOD with 2 reps of each KB Movement (alternating hands)

*Each successful minute add 2 reps

Example:

0:00-1:00

20 DU, 2 KB Snatches

1:00-2:00

20 DU, 2 KB OH Squats

2:00-3:00

20 DU, 4 KB Snatches

3:00-4:00

20 DU, 4 KB OH Squats

Etc...

·      Weight should be medium/heavy working weight

·      You must alternate reps

·      You must use the same weight for both movements

·      There will be a 20 minute Cap

 

 

Bring-A-Friend Valentine’s WOD

*Saturday Feb. 11th @ 9am

Show your LOVE and wear Red or Pink

 

Amateur Hour at DelVal

Sunday, February 19th @ 9am

 

WOD AND WINE IS BACK!

Friday, March 10th @ 6:45pm

 

NEW! FOR THE MEN!

WOD, WHISKEY AND WINGS

Saturday, March 11th @ 6:30pm

 

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Posted on February 8, 2017 .