Saturday, January 6, 2018

Friday, January 5, 2018
January 4, 2018
Monday, January 8, 2017
January 7, 2018

Saturday, January 6, 2018

Welcome Back and Happy New Year to ALL!
Just a reminder of my annual wish for everyone…
⇒BELIEVE IN YOURSELF!⇐
Let’s make 2018 an amazing year!

Announcements:
A BIG Thank you to Adam and Traci for a Super-Fun New Year’s Eve Party!
KidFit Begins Monday 1/8… there is space in the 6-8 year old class!

Supplemental weightlifting begins Tuesday 1/9
Please sign up in RhinoFit!
*******************************

Warm-up:
Run 200-400 meters
30 Dynamic calf 
stretches
:30 bar hang
10 Med ball cleans
10 sit-ups
10 V-ups

“Y” stretch
Dynamic supine scorpion

Skill:
The Push Press

WOD:
Partner AMRAP in 20 minutes…
5 Tire Flips 200+/300+
10 Push Press 65/95#
15 V-ups

Partner 1 begins the triplet.
Partner 2 runs 200 meters and then picks up where Partner 1 leaves off.
Partner 1 runs,  and continue…

Recovery/Stretching:
400 meter recovery walk with pinch grip carry. Step it up a level… try not to use the lip on the plate! It’s tough!
3 Pull-up Negatives
Cobra to Child’s Pose
Foam Roll

 

Leave a Reply

Your email address will not be published. Required fields are marked *