Friday, 06 December 2019

Friday night class is canceled this week  sorry for any inconvenience.

 

General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 KB swings

 

Skill:

300m Row*

For Time

…rest 5 minutes, then repeat

*All out effort

 

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

Compare to Monday, 17 December 2018

 

Mobility:

Hip Capsule

Overhead w/ External Rotation Bias

Quad Smash

 

 

Post results and experiences to comments

Comments

  1. Skill:
    1: 0:58
    2: 0:56.5

    CWOD:
    21:08 Rx

  2. Skill:
    1:05.9
    1:08.5
    Conditioning:
    21:15 Rx
    Last round of DU unbroken!!!!!!!!!

  3. Henry Smith says

    Skill: 1:43.1 – 51.5 round 1 / 51.6 round 2
    Conditioning – 23:05 – single jump rope 3x

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