3 Min bike, ski, row, run
2 Rounds
5 Pullups
10 Push Ups
15 Air Squats
Box Shoulder Stretch 2 x :45
Review movements, standards and warm up
Take Grace across the river
With a Partner
30 Clean and Jerks 135/95
1k Row
30 Clean and Jerks 135/95
Rx+ = Birdbox the row
New Years Challenge:
https://app.wodifyrise.com/Event/Event.aspx?u=newyears
200m Ski
10 Air Squats
10 Pull Ups
10 Situps
10 Air Squats
10 Strict Press
10 Push Press
Wood Chipper
100 Air Squats
80 Russian Twists 15/10 plate
60 Ring Rows
40 Thrusters 45/35
20 Pistols R+L = 2
New Years Challenge:
https://app.wodifyrise.com/Event/Event.aspx?u=newyears
1:00
Easy Bike
Samson lunge + Samson lunge + Squat
:45
Medium Bike
Worlds Greatest Stretch
:30
Fast Bike
Push-up to Down Dog
MOBILITY
Ankle Stretch on Post: 1:00 min ea/side
Holding onto a post for support, place the toes on the upright with the heel on the ground. Pulling the chest towards the post will stretch the calf and lower leg.
For Time:
50/35 Calorie Ski Erg
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike
New Years Challenge:
https://app.wodifyrise.com/Event/Event.aspx?u=newyears
400m Row
2 Rounds
10 Squats
10 Toe Touches
10 Push ups
10 Pull ups
With a partner
20 Min AMRAP
21 Burpees
15 SDHP 95/65
9 OHS 95/65
The overhead Squat https://www.youtube.com/watch?v=RD_vUnqwqqI
The Sumo Deadlift High Pull https://www.youtube.com/watch?v=o6QniJ9FaGA
3 minutes bike, ski , row or run
10 worlds greatest stretch
10 bootstrappers
10 push-up to down dog
then
PVC Shoulders
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Review movements and strategy
We are looking to keep “DT” metabolic and not so much limited by strength. We want you to choose a weight that you could complete one full round unbroken without a doubt if you needed to. Choosing your workout weight based off your limiting factor is what will get you the best possible workout.
take a few warmup sets before diving into your percentage work.
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here