NEW YEARS SCHEDULE
6 AM & 8 AM
all other class schedule cancelled
Jan 1 st 2019 NO classes
HAVE A SAFE AND HAPPY NEW YEAR 💥🎉
On a bike or rower, complete 5 intervals of:
Then, complete 3 rounds not for time of:
5/5 Cross-body dumbbell muscle snatch
Kettlebell Front Rack Warm-Up:
5 Half kneeling windmills.
5 Arm bar with press.
10 Quadruped rotations.
10 Half kneeling halos.
15 Squat therapy squats
Use a 31×3 tempo for all reps, 0:03 down, 0:01 bottom, up fast, 0:03 top.
FRONT SQUAT –
Warm Up Sets:
EMOM for 4:00 (4 sets):
Set 1: 3 Front squat (light)
Set 2: 3 Front squat (medium)
Set 3: 3 Front squat (medium heavy)
Set 4: 3 Front squat (workout weight)
PARTNER WOD for Time
w/a 30 min time cap
ALT W/PARTNER every 250 m Row or 200 m run until complete the row alternate reps on front squat by 5. Both partners stop to do kb flow sequence
3000 m Row OR 2400 m RUN
40 Front squats (205lbs/135lbs)
* from ground
E3MOM including 0:00:
2 Kettlebell clean to reverse lunge + 1 press, right arm (24kg/16kg)
2 Kettlebell clean to reverse lunge + 1 press, left arm (24kg/16kg)
Every 3:00 stop and perform the kettlebell flow.