Saturday, December 29, 2018

G’day.

Time to go this Saturday.

Remember that we have class at 10/11 and then comp class at 12.

We are going to be doing something a little different for his year’s Christmas party workout.

Party is going to kick off at about 730 and we’ll be kicking you out by 11 and bringing the party downtown.

Strength

Clean & Jerk Efficiency

We’ll go over the clean and jerk and work on cycling a light barbell. Keep the bar tight and make sure you still sure you still use your hips to move that barbell.

T2B Progressions

We’ll move you up on the bar and get you to work on that core.

Conditioning

Teams of 3

‘Grace’ - 30 Clean & Jerks

30 T2B

30 Bar Facing Burpees

Partner A does Grace and then partner B does Grace and then partner C does Grace. Once all partners have finished Grace partner A will complete 30 T2Bs and then partner B and then partner C. After that partner A will complete 30 bar facing burpees before tagging in partner B and then partner C to do the same thing.

This is a little twist to keep you on your toes this year.

I’m all about working together, supporting one another, and lifting one another up, whether it be in a workout or in life in general. Each person will be on a solo mission for each large set, but they will be two personal cheerleaders encouraging them through each rep, each part, each experience they have in the gym and in life.

30 minute time cap

Competitive Class - 12pm

Dec 29, 2018

WOD 1: Class WOD

Strength:  E2MOM 16 (8 rounds)

·         3 Push Press

WOD 2:  AMRAP 8 – Row 1km Then:

·         2, 4, 6.. Bar MU

·         2, 4, 6.. DB Squat

·         2, 4, 6.. Burpees

Rest 4 Mins, Then AMRAP 4

·         2, 4, 6.. C2B

·         2, 4, 6.. Jumping Squat

·         2, 4, 6.. Burpees

Then, immediately: 1km Row

Score = Total reps + Avg Row Time

- Team 782