0630 and 0845 classes are canceled Friday.
0530, 1200, and 1730 classes are normal.
Sorry for any inconvenience.
Strength:
Deadlifts
5 reps @ 60% 1RM
3 reps @ 70%
1+ reps @ 80%
For max reps at 80%
Conditioning:
“Change up”
10 Wall-Ball Shots (20/14) @ 9′
10 Kettlebell Swings (53/35)
10 rounds for time
Compare to Monday, 13 January 2014
Flexibility:
Side Straddle stretch – 1:00/side
Center Straddle – 1:00
T-Spine Smash – 2:00
2 rounds for quality
Post load and reps, time, and experiences to comments
swod:
12@245#
cwod:
12:32 Rx
180# x5
CWOD 11:13
10# WBS
25# KBS
D.
Swod. 270# @ 7.
CWod. 11:16. Rx+ 55kb added 200#s for the workout.
T.
Swod. Form
CWod. Rooster. 10:21. 1:37 Pr
1 rep at 200# (lazy)
Did rooster due to mods. 11:29. 1 min slower than PR