| Schedule |
| Coaches |
Daily WOD |
| Schedule |
| Coaches |
| Daily WOD |
Daily WOD
 | Tue, Jan 6 |  |
 | Happy Birthday: Greg U |
| 260106 METCON | 260106 POST WOD ACCESSORY | 260106 AT HOME WOD | 260106 OPTIONAL ACCESSORY | 260106 OPTIONAL STRENGTH |
260106 METCON(Time, Int, Sc) For time: 2:00 plank hold 30 box jump-overs (20/24 in) 100-m DB farmers carry (35/50 lb) 2:00 plank hold 20 box jump-overs 100-m DB farmers carry 2:00 plank hold 10 box jump-overs 100-m DB farmers carry – Use two dumbbells. Rx2: 2:00 plank hold 30 box jump-overs (20/24 in) 100-m DB farmers carry (20/35 lb) 2:00 plank hold 20 box jump-overs 100-m DB farmers carry 2:00 plank hold 10 box jump-overs 100-m DB farmers carry – Use two dumbbells. Rx3: 1:00 plank hold 20 box step-up overs (12/20 in) 100-m DB farmers carry (10/15 lb) 1:00 plank hold 15 box step-up overs 100-m DB farmers carry 1:00 plank hold 10 box step-up overs 100-m DB farmers carry – Use two dumbbells. Masters 55+ option: For time: 2:00 plank hold 30 box step-up overs (20/24 in) 100-m DB farmers carry (20/35 lb) 2:00 plank hold 20 box step-up overs 100-m DB farmers carry 2:00 plank hold 10 box step-up overs 100-m DB farmer carry – Use two dumbbells. Intended Stimulus -12:00-18:00. -Midline work with an elevated heart rate. -Plank holds in 2 sets or less. -Farmers carries in 2 sets or less.
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