Warm up-
3 rounds
90 seconds couch stretch each leg
10 cal bike
15 deadlifts with empty bar or 10s
Strength
Deadlifts-
5 sets of 7
NO ROUND BACKS-
7 deadlifts should be at moderately heavy weight
Wod-
15 Minutes
14 deadlifts 225/155
14 Pistols (5 each leg) or 28 air squats
5 Ring muscle ups, 5 bar muscle ups, or 14 ring rows
Met Con Thursday??
Arrive to class on time as we will start the first wod at 10:15
Warm up-
5 minutes row or Bike
30 overhead squats with PVC
Get your equipment and starting spots figured out
A little bit of the open in December. different sections of the gym will be for each wod. Wod 1 will be outside. Burpees on concrete will turn you into a tiger!
Wod 1
8 minutes amrap
10 Dumbbell snatches
10 Burpee box jumps
Wod 2-
8 minutes amrap
Row 250
10 Toes to bar
Wod 3 8 miuntes
9 Thrusters 95/65
35 double unders
Warm up-
Warm up starts on the hour as a group
Partner up with someone who isn’t your bestie
12 minutes. Each take two minutes to warm up slow on the rower. Then
8 minutes max cals on the rower. Might have to put a few people on the bike, switch every minute, no dilly dallying with the straps, fast transitions
Strength. 10 Minute Emom-
Warm up at least 5 minutes for this so you have nice starting weight on the bar. Build up slow
2 Front squat- (first rep can be a squat clean)
2 push jerks
Wod-
3 rounds 3 rounds for time of:
Row 250 meters (rowers full, not a crisis, ski erg 250, or bike 12 calories)
21 wall balls 30/20
12 chest-to-bar pull-ups (sub 20 ring rows)
Accessory work- do it!! 10 minutes double under practice.
Have your doubles do this
8 minutes
even minutes 20 doubles
odd minutes 10 ring dips or bench dips
Warm Up-
(From end to end of the gym) rounds
Walking lunge across the gym
stop and do 10 airsquats
high knees back to the other end
10 burpees
Repeat 4 times.
40 burpees in a warm up.. are you crazy… yes
Strength-
Back Squats-
Sets of 10…
10,10,10,10
Wod
18 Minutes (this is going to get nasty)
*******WRITE YOUR ROUNDS ON THE FLOOR AND CROSS THEM OFF AS YOU GO**** 1 2 3 4 5 6 7 8 9 10…..
1 power clean
1 burpee over your bar
100m Sprint
Closed today! Happy Holidays… eat up and drink up, tomorrow is going to be a sweat fest!