Friday January 15, 2016

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(Have you met Emma yet? She is Britt’s daughter and has started her personal training sessions.  She has incredible cardio already and is an amazing runner just like her mom, so once she gets some training under she belt, she will be a force to be reckoned with.  Welcome to the crew Emma!)

Sign up on Mindbody and Post Scores to Whiteboard

Gymnastics Skills Session:

 

With a partner:

L-sits (Choose the correct progressions for you… Pushing into the floor, Pushing into a box, Tuck Sit, 1 leg in, 1 leg out, Full sit on box, Full sit on rings, Full Sit on floor.  Your choice.  Just get better at whatever stage you are on).

**You get 3 attempts at a max hold.  If you hold is less than 10 seconds consecutive, switch to the level below, OR accumulate 30 seconds.

**Your partner can gently help spot your legs so that your toes remain higher than your hips.

**After both partners have done their L-sit for each round, do 15 weighted partner Sit-ups with a slam ball. Each person does 15 sit-ups while holding the weight for a total of 3 rounds.

 

Level 1 & 2 WOD:

EMOM x 20 minutes:
Each minute complete the sequence:
1 Hang Squat Clean
1 Front Rack Lunge – Right Leg
1 Front Rack Lunge – Left Leg
1 Push Press

**You will start with Level 2 – (75,55) and Level 1- (45,35) and the goal is to add L2 – 10# every 2 minute/rounds. If you get to a place where you cannot add that much weight, add less or keep the weight at the same place for the remainder of the workout. Do not go down unless you fail to complete the work within the minute. If you do fail, take the next minute off, reduce your weight, and get back to it on the next minute. Score will be the heaviest round completed.

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