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Friday the 13th! Well now, that's a spooky time to remind you of our Halloween Throwdown! Get your costumes ready! 

🐈🦁🐯🐅🐴🐷🦌🦓🐓🐣🦉🐸🐉🦅🦋🐞🐝🎎🎃🐌🐠


Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Warm-up with Two Rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 hanging leg raise, 3 strict toes-to-bar, 3 kipping toes-to-bar. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. If the advanced element is too challenging, repeat the version you can perform correctly.

2. 🏋️‍♀️Overhead Squat🏋️‍♀️
5-5-5-3-3-3

20 minutes to work up to a heavy set of 3 for the day.

3. ⭐“Fancy Nancy″⭐

AMRAP 3
Row 500m
15 Overhead Squats 95/63
Rest 3 minutes
AMRAP 3
Row 500m
12 Overhead Squats 115/73
Rest 3 minutes
AMRAP 3
Row 500m
9 Overhead Squat 135/93

LIII: as rx’d. 
LII: AMRAP 3 500m Row 15 Overhead Squats @ 40% of FS 3RM or as appropriate, same weight for all amraps. scale to front squats if you lack mobility or stability to OHS. 
LI: three rounds not for time of row 300m and 10 OHS.


Have fun!

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