Jan 6, 2017

 

Today’s 730pm class is our Xmas WOD and potluck.  All other classes are as per the below.

a) WARM UP:

3 rounds:

  • 10 jumping jacks
  • 10 box jumps
  • 10 Slow 2 sec Pausing Air Squats
  • 10 Tactical Frogs
  • :30 sec wall stretch

 

b) STRENGTH:

Front Squats

Wave #1

  • On the 0:00: 5 Reps @ 65% of 1RM
  • On the 1:30: 3 Reps @ 70% of 1RM
  • On the 3:00: 1 Rep @ 75% of 1RM

Wave #2

  • On the 4:30: 5 Reps @ 65% of 1RM
  • On the 6:00: 3 Reps @ 70% of 1RM
  • On the 7:30: 1 Rep @ 80% of 1RM

Wave #3

  • On the 9:00: 5 Reps @ 65% of 1RM
  • On the 10:30: 3 Reps @ 70% of 1RM
  • On the 12:00: 1 Rep @ 85% of 1RM
c) WOD:

4 Rounds of 3:00 Windows…

  • 7 Power Cleans (155/105)
  • 21/15 Jump Squats over the bar **stand parallel to the bar, do a full air squat.  As you are standing, lateral jump over the bar
  • Max Calorie Row in Time Remaining

Rest 1:00 between rounds.

Score for the day is total calories across all four rounds.  Scale as per your coach.

 

d) POST-WOD MOBILITY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles

 

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