Saturday, January 13, 2018

Friday, January 12, 2018
January 11, 2018
Monday, January 15, 2018
January 14, 2018

Saturday, January 13, 2018

Announcements:
The Lurong Challenge begins next week!
Barbell Clinic with Bronco 1/19 at 6:30 ~ “Snatches”
…Please sign up in RhinoFit ⇑
“16” Club reminder… try to get 4 workouts per week this month!!!

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Warm-up:
Partner 20 meter shuttle relay… alternate trips:
⇒run forward
⇒run backwards
⇒walking lunge + knee hugs
⇒bear crawl

5 sets of: alternating push-ups
5 sets of alternating squats

Barbell Triceps smash
20 dynamic supine scorpion
Foam roll

Skill:
The Hang Clean …fast elbows!
Warm-up to your working weight

WOD:
“Partner Opposites”
4 rounds for time…
400 meter run in opposite directions ⇐ ⇒
10 push-ups each – 20 total (alternating – one is down while the other is up)
10 opposite squats each – 20 total (one is down while the other is up)
10 opposite hang cleans each – 20 total ( 2 bars – alternating)
Rx weight: 65/95#

Post-WOD:
400 meter recovery walk with pinch grip carry… no lip if you can!
3 pull-up negatives
Foam roll

 

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