How is your week going? Coming as many times as you’d like? If not, what is stopping you? Work, family obligations, fatigue? If it is an issue, why don’t you reach out to a coach, we always have a few ideas that might help.
Remember the holiday schedule. Christmas Eve WOD with me on Saturday morning! Come in and sweat before Santa come in.
December 23rd – full day
December 24th – just an 8:30am
December 25th and 26th – closed
December 27th – back to normal schedule
December 31st – just an 8:30am
January 1st – closed
January 2nd – 9, noon and 4:15
January 3rd – normal schedule
Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
20t walking lunges
10 kips
5 burpee broad jumps
Mobility
Couch stretch
Pigeon
Spiderman
Strength
3 rounds
A1. KB front rack reverse lunges -3x6e; heavy
A2. DB Hammer Curls – 3x10e
A3. Hollow hold – :20 to :30
We all know how to lunge, but these front rack KB lunges are really hard. Please make sure you see a coach on how to clean the KB’s, then spend some time with lighter bells to practice.
WOD
“Crab Rangoon”
24 min AMRAP w/a partner
800m row
40 box jump overs (24/20”)
20 deadlifts (225/155#)(185/105#)
Straightforward. All reps can be divided however they want. Only one person working at a time.
Accessory Work
60 tricep push downs
60 banded leg curls
