Friday January 6
Tonight, Friday, the 6:30pm class is ‘Bro Night’. Just guys lifting weights and curling some iron. Afterwards we’ll watch a man’s movie and have a few brewskies.
Strength / Skillwork
Deadlift
20 – 20 – 20
30/40/50%
Maintain good form!!! Mind your BACK!
WOD
Teams of 2: Alternate between Jump Rope* and Reps on the Chipper. Switch every 1:00.
- 50 KB Swing (American)
- 50 KB Squat (any hold)
- 50 T2B
- 50 Calorie Row
- 50 KB Sumo Deadlift High Pull
- 50 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+: 55/35#
Rx: 45/30#
Fit: 30/20#, Leg Raises
Classes over 14, start in 2 heats to avoid bunching on the rowers.
Elements
5 Rounds, For Time
- 30 Step-ups
- 25 Russian KBS
- 20 Goblet Squats
- 15 Hanging Leg Raise