Wednesday January 10

January 9th, 2018
by:

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

LeeFTXGold

Strength / Skillwork

1:00 Row for Distance

Max set of Ring and Bar Muscle-ups
Properly warm-up before attempting max sets. If you PR on either bar or ring, you can count it for the challenge.
If you can’t do either, then work on progressions.

WOD

Teams of 2: Alternate between Jump Rope* and Reps on the Chipper. Switch every 1:00.

  • 40 American KB Swing
  • 40 KB Squat (any hold)
  • 40 T2B
  • 40 Calorie Row
  • 40 KB Sumo Deadlift High Pull
  • 40 KB Shoulder to Overhead

*Count Jump Rope Reps for a bonus off of your chipper time. Subtract :01 for every 5 D/U or 20 Singles.

Rx+: 45/30#
Rx: 35/20#, Hanging Leg Raises

Elements

5 Rounds, For Time

  • 30 Step-ups
  • 25 Russian KBS
  • 20 Goblet Squats
  • 15 Hanging Leg Raise