Thursday January 24, 2019

January 23rd, 2019
by:

Specialty Classes

Our Yoga Classes for the month of January and February won’t count against attendance limits!

Yoga – 11:00am – 12:00pm

Strength / Skillwork

Back Squat
8-8 / 5-3-1+ / 5
50-55% / 75-85-95% / 65%

Bulgarian Split Squats
8-8-8

WOD

5:00 AMRAP
Rx
3 deadlifts 185/125#
7 push presses 85/55#

Rx+
3 deadlifts 275/185#
7 push presses 115/75#

This is a heavy and fast WOD. Pick weights where you can do unbroken sets each time. The weights we list are just guides. Pick weights where you can do about 4-5 rounds.
Larger classes may have to do 2 heats.

Core Cash-out
3 Rounds of:
5-20 GHD Sit-ups
15 T2B
15 Supermans
:30 Plank Hold

Elements

2 Rounds for time:
1000m Row
30 KB Deadlifts 55/35#
15 DB Push-press 20/15s

You’ll record each round separately. In between the 2 rounds do the core cash-out. The core cash-out is not part of your time. You are just recording the time taken in each round.
If you are doing Elements, don’t do the Bulgarian Split Squats.

ChitownGirlsWodapalooza2019