Wednesday, February 17th

LOFT WOD

Barbell Cycling
Macho Man Cycling (Every 30 seconds until failure)
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
Cap: 5:00

Metcon
3 Rounds
15-12-9
Wall Balls (20/14#)
Row Calories*
*12-9-6 Women’s Calories
-2 min rest between rounds-
5:00 cap/round


Post WOD
1 min Quad Smash
1 min Banded Hip Flexor Stretch

LOFT at Home

Dumbbell Cycling
Macho Man Cycling (Every 30 seconds until failure)

3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
Cap: 5:00

Metcon 
3 Round
15-12-9
Wall Balls
Row Calories*
*12-9-6 women’s calories

-2 min rest between round-
5:00 cap/round


Loft Remote:
Sub burpees for row calories

Post WOD
1 min Quad Smash
1 min Banded Hip Flexor Stretch