Tuesday December 13

December 12th, 2016
by:

Happy Birthday Jessica!

jessicaolysnatchreg2016

Specialty Classes

CYoga – Cancelled. (Ryan started a new job and is unable to teach a class at this time for the time being.)
We will have an Elements class instead at this time.

Strength / Skillwork

Deadlift
3-3-3-1-1-1-1-1
Warm-up with BB, then:
40-50-60% @ 3 reps
70-80-90-95-100+% @ 1 rep
If you are newer or haven’t been lifting regularly, then don’t do sets of 1 rep. Do one more set of 3 instead.

WOD

Class Wide Team WOD:
[Multiply rep scheme by number of athletes in the class. Go in any order in any amount of reps to finish all the reps for the class.]

  • 40 Calorie Row
  • 40 Weighted Step-ups, 30s/20s
  • 40 KB Sumo Deadlift High Pull, 55/35#
  • 40 Burpees
  • 40 T2B

30s/20s KB or DB for step-ups on a box at knee height,
55/35# KB SDHP, 3:1 leg lifts to T2B

Elements

3 Rounds for Time:

  • 20 Cal. Row
  • 20 Step-ups
  • 20 SDHP, 45/30#
  • 20 Burpees
  • 20 Hanging Knee Raise