GRIFF

For time:
•Run 800 meters
•Run 400 meters backwards
•Run 800 meters
•Run 400 meters backwards

Quick! Before It’s Cold

Let’s get outside and enjoy this nice weather! Perhaps run to a nearby park for today’s at home WOD?

Run 1 mile For Time

Quarantine Day 2

4 Rounds for Time:
15 Lunges
15 Pike Push-ups (feet as close to hands as possible)
15 Jump Tucks

Workout Demo Videos:
Tuck Jumps: https://www.youtube.com/watch?v=mgBCOVR1hqw
– Hop between jumps not necessary. Vertical jump is a great modification
Pike Push-ups: https://www.youtube.com/watch?v=x7_I5SUAd00

Split Jerk 2-2-2-1-1

Split Jerk for load:
#1: 2 reps @ 70%
#2: 2 reps @ 75%
#3: 2 reps @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 90%

Pull, Run, Deadlift x4

4 Rounds for Time:
10 Deadlifts (135/95)
400 Meter Run
10 Pull-ups

Rx+ (185/135) & C2B Pull-ups

Burpees are the “Break”?!

4 Rounds for Time of:
15 Push Press (75/55)
15 Hang Power Cleans (75/55)
10 Burpees
10 Toes-to-Bar

Rx+ (95/65)

Choose Your Own Adventure

Yes, just like the books.

Pick a movement or skill you want to work on and work on it until the end of class.

– Pull-ups
– Bench Press
– Cleans
– Snatch
– Push-ups
– Double/Triple Unders
– Muscle-ups
– Handstand push-ups/walks
– Even bicep curls!

Back To Top