6 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
Metcon (Time)
WARM UP:
50 Ab-Mat Sit Ups
50 Hollow Rockers
50 Ab-Mat Sit-Ups
50 Hollow Rockers
Goat WO1 (AMRAP – Rounds and Reps)
Ex:
AMRAP 15
3 Squat Snatches (Start light, add weight each week)
5-10 Unbroken Butterfly Pullups (add reps each week)
10 Burpees over the Bar
Metcon (Time)
CASHOUT:
COACH’s Mobility Wod of Choice
Competitors
Metcon (No Measure)
A. METCON:
EVERY :60 for 10 minutes
12 Burpees as fast as possible
record fastest and slowest times

B.STRENGTH:
E2M For 10 Minutes
OHS 5X3
*work to a heavy for the day but not a max

C. OLY:
Every 2:00 Minutes
Squat Snatch
Reset each rep
75%x2repsx1set
80%x2x1
85%x2x1
90%1×2
95%x1x2
then
EMOM
85%x1x5

D. EXTRA CREDIT
AMRAP 15
Goat WOD

 

Leave a Reply

Your email address will not be published.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