Friday January 13, 2017

screen-shot-2017-01-12-at-12-18-18-pm

(Awesome action shot of Wednesday’s 5:30pm class!  You can just tell how effective those pulls are on the rower.  Nice job everyone!  Way to get after it!)

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

Strength Session:

Every Minute on the Minute x 9 minutes

2 Deadlift

**In the remaining time in your minute, alternate between holding a plank and holding a L-hang or Tuck hang on the pull-up bar.  Example: Minute 1 = 2 Deadlift and hold plank. Minute 2 = 2 Deadlift and hold L-hangs. Repeat.

*The Deadlift Sequence…. Minutes 1, 2, 3 @ 60% of your 1RM.  Minutes 4,5,6 @ 65% of your 1RM. Minutes 7,8,9 @ 70% of your 1RM.

 

Level 1 & 2 WOD:

“TGIF Cindy”

AMRAP in 13 minutes:
5 Pull-ups
10 Pushups
15 Air Squats

MOD 1: Green Band

MOD 2: Med. Black Band

MOD 3: Lg. Black Band

MOD 4: Ring Rows, Knee Push-ups