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Friday, 03 January 2020

2 January 2020 by 5 Comments

 

General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Conditioning:

“Raising the Bar”

30 Overhead Walking Lunges (35/25)

20 Slammers (12/8)

10 Thrusters (115/73)

20 Wall-Ball Push-ups

30/24 Calories Rowed

 

4 rounds for time

Compare to Friday, 08 March 2019

 

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

Reclined Spinal Twist

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Lifting, Mobility, Monostructural

Comments

  1. sflynn says
    3 January 2020 at 13:41

    30:13Rx
    Awesome noon class!! Strong work!
    See you guys Spring Break! 🙂

  2. Christa says
    3 January 2020 at 13:56

    30:45Rx

  3. Henry Smith says
    3 January 2020 at 14:02

    32:30 mod 95#

  4. Norka says
    3 January 2020 at 18:42

    30:37 mod 63# thrusters
    I’ve been sick this week so I’ve been feeling very weak and couldn’t breathe well

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