Wednesday January 17

January 16th, 2018
by:

FTX Clinic

Saturday 12pm – 2pm – Rope Climb and Double-Unders. Purchase a Clinic session here. Class size is limited.

Specialty Classes Today

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

Good Mornings
6-6-6
Tempo: 50X1, :05 going down,  no pause before going up, up as fast as you can, :01 pause at top. No PRs! Just warm-up.

Max. set of pull-ups
Warm-up and then perform a max set of pull-ups, any style, without coming off the bar.

MissionReadyPullup

WOD

Partner FGB, 1:00 at each station for 3 rounds

  • Ricochet Wall Balls
  • MB Sit-up pass-off
  • Chest Throw Passes, 8′ away
  • Cats’ Play Plank*
  • Side Throws, 8′ away
  • REST

*[For the Cats’ Play Plank the teammates will hold a plank, feet may be spread, and with one hand they push the MB to their partner who is facing them in a plank 4′ away. Alternate which hand you push the MB back with every time.]

Rx+: 30/20# MB
Rx: 20/14# MB
Scale as needed, but you will use the same MB for all movements and obviously you and your partner will do the same weight.
Trainers can jump in to complete teams. Do the Elements if there is no good match for a teammate.

Elements

Slam Ball FGB, 1:00 intervals for 3 rounds

  • Wall Ball, 15/10# SB
  • Bent over Chest Throws to the floor
  • SB sit-ups
  • Ball Slams
  • Russian Twist
  • REST