Friday, 29 December 2017

Gym closed Monday for New Years!

Tuesday classes will ONLY be at 0900 and 1200.

 

Conditioning:

“Better Days”

40 Speed Skips

30 Box Jumps (24/20″)

20 One-leg Kettlebell Deadlift Crossover (35/25)

400m Row

20 GHD Sit-ups

30 Weighted Walking Lunges (45/35)

40 Double Unders

 

2 rounds for time

20:00 Cap

Compare to Tuesday, 27 December 2016

 

Strength:

Make up missed 1-RM

or…

Front Squat

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps @ 80%

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

 

 

Post time, load and reps, and experiences to comments

Comments

  1. 165# OHS

    1 Rd Better Days-10:23

  2. 85# RM C&J

  3. Court
    CWOD:
    1 round, 8:09 rx

    SWOD:
    195# BSQ, down 20#

  4. CWOD: 18:16 Rx

  5. allylegg says:

    CWOD, 5 box jumps into second round at 10 min time cap
    Mod with 20# kb bc all 25# were being used

    Thruster 1RM 140# (20# PR, woop!)

  6. CWOD finished 1 dub of the first round at 10 min cap. KB DL was very awkward and kept losing balance.
    SWOD 140# snatch for a 5# pr. Technique was crap, didnt bother for a bigger pr as I was muscling the bar overhead. Need to punch bar up and use more hip explosion.

  7. RhondaMomma says:

    Better Days
    20:07
    7 GHD left in second round at 20 min cap
    Mod GHD due to being a shorty

    Front squat
    7@85#
    80% 1RM

  8. 2 rds better days 19:04 Rx

  9. darrenandtara says:

    T
    CWOD: 19:08 Rx 14lb vest

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