Saturday, December 22, 2018


Hello all!lllll!

Remember tomorrow night we are on the ice at 930pm. If you haven’t paid yet please bring $10 with you. The ice time is at the Cari Complex. Wear full gear if you can to keep yourself protected. No contact, but crazier things have happened. Come out and watch and chirp us all you want if you can!

Sunday class on as usual at 10am. On Monday we’ll be having class at 9am and then some open gym until 11 if you are able to make it out on Christmas Eve morning. For Boxing Day we’ll be having one class in the afternoon and some open gym.

Strength

Handstand Walking Practice (7-8 minutes)

Back Squats (from the floor) (5-6 minutes)

T2B Progressions (5-6 minutes)

After a warm up we’ll get you getting ready for the workout practicing these two skills and building up in weight for your back squat. The back squat will come from the floor so we want you being comfortable moving the weight overhead and on to your back. We’ll also practice handstand walking or handstands as a group and walk you through the progressions for your toes to bar.

Conditioning

30-20-10

  • Back Squats (135/95lbs) (95/65lbs) (75/55lbs)

  • T2B/Leg Raises/Knee Tucks

50’ Handstand Walk/4 Wall Walks/90secs H.S. Walk practice after each round

16min Time Cap

Get it.

Competitive Class - 2pm

WOD 1:  Teams of 4

·         20 Burpees*

·         40 Strict HSPU/HSPU

·         60 T2B

·         80 Bar MU

·         60 T2B

·         40 Strict HSPU/HSPU

·         20 Burpees*

Strength:  Deadlift – 25mins

·         Work up to heavy set of 5reps

WOD 2: Class WOD

- Team 782