“McGhee”

ANNOUNCEMENT:
OUR COUNTY HAS BEEN UPGRADED TO EXTREME RISK so WE are ONLY RUNNING OUTDOOR CLASSES WITH A 6 PERSON MAX.

  • This means that we will have to workout on the Front Porch.

  • Classes will be capped at 6 athletes.

  • Registration for the next day’s classes will start at 8pm the night before.

  • Detailed “At Home” DB Workouts will still be posted daily.

  • If you would like a dumbbell/jump rope there will be an ongoing equipment check out. When you come to the gym check with your coach and have them sign it out to you.

12/19/20

WOD

“McGhee”
30 minute AMRAP of:
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box

Train At Home

Warm-up:
Run 400m
Then, 2 rounds of:
5 DB Snatch, each arm
10 Step-ups
5 Push-ups
Then,
Run 400m

Workout:
“McGhee” at home
30 minute AMRAP of:
Single DB Devil’s Press, 5 reps, per arm
13 Push-ups
9 Step-ups, holding DB

Cool Down:
For 12 minutes:
1:00 Upper Body Stretch
1:00 Lower Body Stretch
1:00 Jump Rope

Derek Eason