January 26, 2021

WRT WOD:

50cal row, 50 box jumps (20/24), 50 STOH (75/115), 50 DL (75/115). Time cap 12min

LIT WOD:

50cal row, 50 box jumps (20/24), 50 db STOH (75/115), 50 2DB SDL. Time cap 12min

Intent: Metabolic conditioning with the rower, box jump, barbell push press/jerk, and deadlift. As you can see it is a chipper with 50 reps for each movement. This workout can get extra fatiguing if you come out too hot on the rower so find a pace that is strong yet comfortable that way you can keep things moving when you get to the box jumps and your mindset shouldn’t really change for the last two movements. Push but nothing that is going to force to you take a rest break longer than 10 seconds.

Stretching after workouts is important to do. Please keep in mind that when we train (especially with free weights) we are performing contractions of our muscles and are making them shorten throughout the workout. They get tighter from the workout naturally. So, it is important to stretch after your workout for this reason and return your muscle groups that you trained back to their natural length. This will also help them recover faster and your range of motion will be on a track towards improvement instead of a track towards stiffness.

Childcare: If anyone is interested in helping out with Childcare for 9am please send us an email or dm us on our instagram. Thanks in advance.