Monday January 15, 2018

CFIS Logo.png

THERE IS NO 5:30 AM TOMORROW (1/15/18). FIRST CLASS IS AT 6:30.

(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together in front of their squat station: 30 sec jump rope, 10 air squats, 30 sec burpees, 10 BB back squats, 30 sec push-ups, 10 reverse step lunges/leg, 30 sec pendlay rows

SOD

EMOM x 18 (6 rounds total)

1 – 3 Back Squats @75-80%
2 – 5 Russian Step-ups per leg using body weight or light KB/DB
3 – 30 Sec of Arm Haulers 

WOD

Repeat 2x for time:
30 sec/arm DB Waiters Hold (as heavy as you safely can)
30 Hollow Rocks
30 Ab-mat Sit-ups
30 Plate Push-ups (45 for all)
30 Knees to Elbows
30 Med-ball Squat Clean forward stepping lunges (15 total cleans with 1 lunge/leg) (20/14)