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12/4/13

Reminder: Tonight’s 6pm class is ladies only, all others classes are normal!
Warm-up:
Coach’s Choice

Strength:
Split Jerk
2-2-2-2-2-2-2-2
superset every other set with:
Deadlift
5-5-5-5
* 30 sec rest between exercise and 1 min between each round.
*increase weight as needed!
*sets should go as follows.
set#1: split jerk first set of 2, 30 sec rest, deadlift first set of 5, 1 min rest.
set#2: split jerk 2nd set of 2, 1 min rest.
set#3: split jerk 3rd set of 2, 30 sec rest, deadlift 2nd set of 5, 1 min rest.
GOT IT? GOOD!

Metcon:
For Time:
5x reverse wallballs
5x burpee wallballs
5x wallballs
5x box jump (30/24)
1x rope climb (sub 3x rope pull)
10x reverse wallballs
10x burpee wallballs
10x wallball
10x box jump
1x rope climb
15x reverse wallballs
15x burpee wallballs
15x wallballs
15x box jump
1x rope climb

December 3, 2013 | News | 0

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