Friday November 13, 2020

Tonight at 730 pm all are welcome to a Night for Melissa; community, worship, and praying for healing for Melissa De La Cruz.

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

Warm Up: 8 min flow

1 min easy bike, ski or row

10 bird dogs

10 scap pushups

10 up downs

Mobility:

:30 lat pull down each side

:30 puppy dog+:30 childโ€™s pose

:30 squat hold with upright

Workout: 40 minutesย 

2 Rounds(20 min cap)

100/75 Calorie Assault Bike

40 Power Snatches (115/80)

-Rest 5:00-

2 Rounds

50/40 Calorie Assault Bike

20 Power Snatches (155/105)

T1: drop cals to 80/60 and 40/30. Then lower snatch weight if necessary

T2: as written

T3: raise weights to 135/95 and 185/125

Extra work for competitors and anyone who wants a little more!

A. 4 rounds

20 banded air squats

15 RDLs

20 banded glute bridge ups

Rest 1 min

B. 5 sets of

3 front squats + 1 split jerk

C. Muscle up practice

Up to 10 minutes

Thursday, November 12th, 2020 at 10:27 pm / WODS