Friday December 16, 2016

screen-shot-2016-12-12-at-2-16-45-pm

(When the whole class walks in a drops into mobility, you now it has been a good week of workouts. Proud of everyone for taking care of their body and doing what needs to be done!)

Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

Strength Session:

EMOM x 7 minutes

3 Hang Power Cleans + 1 Hang Squat Clean

**start at 60% of your 1RM and add weight each round.  Work up to 85% for your last round)

 

Level 1 & 2 WOD:

AMRAP in 9 minutes:

3 Front Squats @ 85% of your 1RM

20 Lateral Bar Jumps (L+R=2)

Rest 3 minutes and then…

3 x 500m rows with 3 minutes rest in between

**You score will be the slowest row out of the 3.

 

Grunt Work:

Bike

2 rounds

1 minute at 6 out of 10

1 minute at 7 out of 10

1 minute at 8 out of 10

1 minute at 9 out of 10

1 minute at 10 out of 10 

MOD 1: 80%

MOD 2: 75%

MOD 3: 70%

MOD 4: 60%