TUESDAY 6-6-17

HAPPY BELATED BIRTHDAY To 2 Strong, fun and beautiful women hope you both had a awesome day 🥂✨🍾Jennifer and Quincy

 

 

WARM UP
2-3 RNFT
100 m run
10x SHPT
10 x HALLOW ROCK W/ PVC
20 sec Bridge hold(arch)
10 SHOULDER TAP (adv)
Modify around world on box 1/2 R – 1/2 L
SKILL WORK
10-15 MIN
DU OR HSPU
WOD
With a running clock
if it’s a big class stagger start time, wait till someone is off the Rower then start on the next minute
3 Rounds (Start a new round every 12 minutes)
25 Calorie Row
25 HSPU (Kipping)
100 Double Unders
25 HSPU (Kipping)
25 Calorie Row
*If it takes you longer than 12 minutes for one round, just rest 3-4 minutes and do 2 rounds total! The practice here is your HSPU efficiency! Make that your focus for this one. Try and get them done in no more than 2-3 sets each.. Looking to be as close to 8-9 minutes or less each round if possible!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s