Wednesday, 03 January 2018

Congratulations to Michael Rodriguez winning the free month for completing the online survey!

FITAID winners are: Brian Wortham, Tara Mundell, Allyson Leggett, Danny Scroggins, Becca Kirby, Jana Decker, Craig Sahli, Liliana Ross, Gene Pelizzoni, and Burris Smith

Conditioning:

Partner WOD

15-minute AMCAP of:

Max Calories Rowed

…rest 2 minutes, then*…

10-minute AMRAP of:

25 Pull-ups

50 Sit-ups

25 Wall-Ball Push-ups

50 Walking Lunges

…rest 2 minutes, then…

5-minute AMCAP of:

Max Calories Biked

For Score

*If you have any missing 1RM’s, stop at this point, and make one up. If you are current, but want to do a lift, stop here as well.

Strength:

Option 1:

Make up or redo 1-rep max

Or…

Option 2:

Shoulder Press

4 reps @ 55% 1RM

4 reps @ 65%

3 reps @ 75%

3 reps @ 85%

2 reps @ 90%

2 reps @ 90%

…rest 1-2 minutes, then…

Max rep Push Press at 90%

For quality and max reps

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

Post score, lift, load, and experiences to comments