Friday 171027

THE NIGHT OF THE LIVING DEAD….LIFT OFF is tonight! 530p! There will only be a 415p WOD today for the afternoon class times. What costume will you be sporting tonight??

Saturday Schedule:

6a – Olympic Lifting
7a – WOD
8a — Striking WOD 
8a – Open Gym (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:
10 Min AMRAP

50 Double Unders
25 Push Press  75/55

Rest 5 Minutes

10 Min AMRAP
20/15 Cal Bike
15 Pull Ups

Cool Down

C. Above and Beyond:

C: 3 sets, alternating. Rest as needed.

C1: 20 sec bike, very hard

Max rep HSPU

Prioritize efficiency and movement, then reps. When the form breaks down, terminate the set

C2: 20 sec ski, very hard

Max rep pistols in 40 seconds

D: rotate for 3-4 sets

D1: Supine GHD hold, max time

Like a GHD sit up, hold yourself parallel to the ground, legs straight, hollow back

D2: Bent dumbbell row, alternating 6-8 each side

One dumbbell held at the top of the row, other arm descends and returns to top.

D3: top of pullup hold, max time

Be sure to keep a long neck, don’t sink into your shoulders

D4: Top down glute bridge dumbbell bench, 8 per side

E: If you did not perform the 30 dumbbell CJ, finish with that.

 

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