12-4-17

12-4-17

***WE ARE STARTING TO ACCEPT TOY DONATIONS FOR

CHILDREN LESS FORTUNATE THIS CHRISTMAS!

WE WILL BE TAKING THEM IN UNTIL THE 18TH, YOU DONT HAVE TO WRAP THEM!

_______________

***WE ARE HAPPY TO ANNOUNCE THE NOVEMBER BONUS CHALLENGE WINNER IS KERRY ARCHER!

KERRY WINS A iPULSE MUSCLE STIMULATOR!

CHECK OUT THE WHITE BOARD AT THE BOX STARTING MONDAY FOR DECEMBERS NEXT CHALLENGE….KEEP OFF THOSE HOLIDAY POUNDS! 🙂


WARM-UP

2 sets

-90sec row

-1 set 50′ alternating deep lunge

-2nd set 100′ alternating high kicks


STRENGTH

3 SETS

1) Tempo Banded Hip Extensions- 16 reps (4sec hold at the top)

2) Reverse Barbell Lunges from the Rack- 16 reps

*Go tougher than last week on both exercises, whether it is more weight or slower tempo on all exercises….make it tough!

*If you can go heavier on the hip extensions whether it is heavier KBs or a Heavier Slam Ball in the front rack then do….just make sure youre not taking away from the tempo.


WOD

Each Round for Times Individually:

Set 1

-100 Fat Ropes (+Double Unders)

-30 Thrusters (75/55) (+95/65)

*Rest 2mins*

Set 2

-80 Fat Ropes (+Dubs)

-20 Thrusters (95/65) (+115/75)

*Rest 1min*

Set 3

-60 Fat Ropes (+Dubs)

-10 Thrusters (115/75) (+135/85)

*All sets should be absolutely at 100% speed

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