Friday January 6

January 5th, 2017
by:

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.

bronight

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