**Ladies Wod & Wine Night this Friday at 7:30pm!
**Handstand Gymnastic Seminar with Coach Stacey: January 28th @ 10:00am
Pre-Wod:
Dynamic Group Warm-Up
1 Minute Plank
1 Minute “Dead Bug”
3 Minutes Eccentric Calve Raises
7 min AMRAP:
3-6-9-12-15…
Box Jump
WallBall
Toes-2-Bar
Foundation Sequence
Overhead Archetype: Partner Thoracic
Overhead Archetype: Lacrosse Ball Pec Smash
Workout of the Day for Friday, January 20th, 2017:
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-2-bar, or GHD, or “see the light”
50 dubz
15 Snatch 95/65-lb
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-2-bar
50 dubz
13 Snatch 135/95-lb
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-2-bar
50 dubz
11 Snatch 165/105-lb
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-2-bar
50 dubz
9 Snatch 205/125-lb
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-2-bar
50 dubz
7 Snatch 245/135-lb
*Your goal is to scale this workout so that you can get through at least the first three 4 minute rounds. Scale the Toes-2-Bar to a volume you can complete in 90 seconds, Scale the Dubz to a volume you can complete in less than 1 minute, scale the snatch weight so that you can continue to add weight each round.
Sweat Sessions Workout for Friday, January 20th, 2017:
5 Rounds*:
4 minute AMRAP:
5 DB Squat Clean (Heavy)
10 Push-Up
15 Cal Row
20 WallBall
25 Ab-mat Sit-Up
*2 Minutes Rest In-between rounds