WOD – Monday 12/18

Please be aware of our holiday schedule this week. Regular AM classes on Saturday and Sunday. Gym is closed on Monday. There’s a 9am, noon and 4:15pm on Tuesday.

We’re getting closer and closer to the end of 2017. It’s so important to attack the beginning of 2018 with some lofty goals. Professional, personal, and/or fitness related goals all help us stay focused and present in our everyday pursuit of success. Reflection is such an important part of the process. How did 2017 go for you? Did you achieve your goals? Did you even have goals?

Log in to Wodify and spend 2 minutes in Z1
Then, 2-3 rounds for quality
5 strict pull-ups or ring rows
10 wall balls
20t walking lunges holding the wall ball

Quick group mobility session

A1. Weighted chin-ups – 6×3
A2. Banded leg curls – 6x12e
A3. GHD back extensions – 6×10
A very strength based day, so no need to rush through this portion of class. Remember for chin-ups that the grip is flipped, still outside the shoulders, but palms facing in. Adding weight each triple to those who can. Those who cannot, complete the hardest progression possible, but add reps to each set. Maybe complete 6×6 instead of a 6×3.

Leg curls should be done sitting on a bench, facing the rig. The band should be around the ankle and the movement should be explosive.

Back extensions are a difficult movement, so a seated glute bridge could be subbed for those uncomfortable with the GHD machine.

12 min EMOM
Evens – 15/12 cals on rower
Odds. – 15 burpees to a plate
*sustainability is key here, what can you hold for the entire EMOM?
You guys know the deal with this one. Working for :40 to :45, try to hold a specific number that is applicable to you. It’s more important to come out of the gate with a good plan, than to wing it and see how things go. Last time we did this, 9/15, it was a 10 min EMOM. Since you have more time you have a couple of decisions to make. Do you try to hold the same numbers from last time for one more round? Do you try to add reps in addition to it being a longer EMOM?

Accessory Work
Banded good mornings – accumulate 60
Banded face pulls – accumulate 60

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