***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies.
Pre-order your flag shirts. The order sheet will remain out on the desk for one week only. Payments due at time of order. Charcoal grey will be the shirt color. American Made text on back.
This week is packed with work. You are more than welcome to do extra work and Weightlift but do it back on the platforms or outside. Main floor is for regular classes.
Warm up- Starts at the top of the hour- stretch or work weaknesses if you are there early. If you’re there late-warm up and jump in where the rest of the class is
500 meter row
50 weighted step ups, leave your box out for the wod- go light if this is your first time doing this. stack up plates if you are not comfortable on a box.
Strength- start by 15 after the hour
Power position squat cleans without dropping the bar.. sets of 2
Newer athletes work technique, advanced athletes go heavy… heavy…
(If you finish early
Wod- start at 35 after the hour
16 Minute Ladder
Power Cleans 135/95
Hand stand push ups- (Sub dumbbell presses or regular push ups)
10 Minute Emom
3 muscle ups (sub bar MU if you dont have rings) cut your MU number down if you start to miss
20 seconds on 40 seconds off of low low ring rows, coaches will show you ring MU progression if you are close to that ring MU