1 Dec 17

** Annoucements **

1. We will soon have gift tags to purchase gifts for those less fortunate…please pick a tag off the Christmas Tree and participate 🙂 Gift bags are ok, no gift wrap please <3
2. Secret Santa!!! Names will be drawn soon, make sure you are in…so much fun!!!
3. Row Ho Ho Starts today…with some new changes!!!
4. Push/ Pull Challenge starts today!
5. Ugly Sweater Christmas Bash is Friday, 15 December, 630pm! All families welcome!!!

Fitness
Performance
Power Clean (Emom 10)
1 Power Clean
Start at about 50% 1RM
Add weight each set
Metcon (AMRAP – Rounds and Reps)
“POWERBALL 2.0”
AMRAP 15
5 Power Cleans (135,95)
10 Box Jumps (24,20)
15 Wallballs (20,14)
Competitors
Metcon (No Measure)
A.  ENDURANCE
5 Rounds
200m Sprint w/ Sand bag
Rest 1 Minute
200m Sprint w/o Sand bag
Rest 1 Minute

B. OLY
Emom 10
1 Squat Snatch
Start at about 50% 1RM
Add weight each set

C. METCON
“POWERBALL 2.0…comp”
AMRAP 15
5 Squat Snatches (135,95)
10 Box jumps (24,20)
15 Wallballs (20,14)

 

Leave a Reply

Your email address will not be published. Required fields are marked *