Wednesday, December 5, 2018

December 4th, 2018
by:

Specialty Classes

FTX Gold (55+) – 2:30pm

Strength / Skillwork

Weighted Military Situps
12-12-12-Max
Increase weight each set. In between each set of sit-ups, perform 20 Russian twists with a 20#/14# Medicine ball (10/side)

WOD

Partner FGB: Alternate movements with a partner. This will create a 1:00on/1:00off cycle, so go as hard as possible each minute. Count up all your reps collectively for a final score. There is no extra rest after the fifth movement.

3 Rounds:
1:00 each of:
– Double KB Front Squat
– Ring Plank Hold (Every :01 held = 1 rep)
– Double KB Deadlifts (Inside Feet – Wide Stance)
– Assault Bike Calories
– Dead Bugs with Mini Band

Rx+: 55#s/35#s Kettlebells, Blue Mini Band
Rx: 35#s/20#s Kettlebells, Red Mini Band

Elements

2 Rounds:
50 Calorie Row
40 Leg Lifts
30 Burpees
20 Goblet Squat with Slam-ball 20#/16#
10 Ring Rows

FamilyWOWGobletSquats