🍾💫New Year's Schedule✨🍾
👉Sunday (New Year's Eve): 8.00 a.m., and 10.15 a.m. WOD classes
with Open Gym from 10.15 a.m. to 12.30 p.m.
Free Intro Class at 9.15 a.m.
👉Monday (New Year's Day): 9.15 a.m. and 12.00 p.m. WOD classes
with Open Gym from 9.15 a.m. to 1.00 p.m.
On Ramp A at 5.30 p.m.
👉Tuesday: 6.00 a.m., 8.00 a.m., 9.15 a.m., 12.00 p.m., 4.15 p.m., 5.30 p.m. and 6.45 p.m. WOD classes
with Open Gym from 6.00 a.m. to 1.00 p.m., 3.00 p.m. to 5.30 p.m., and then from 6.30 p.m. to 7.30 p.m.
Rowing Program from 5.30 p.m. to 6.30 p.m.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: review, as a group, the elements of the pre-class dynamic warm-up.
2. 🌐🏙️“Waiting for the Ball to Drop”🏙️🌐
In teams of three:
Break wallballs up by “month”:
that is, a set of 31, a set of 28, a set of 31, 30, etc.
At the completion of each month, teams run 200m together.
😉Here’s the catch: during wallballs, athletes switch out on every rep. Athlete A squat and tosses the ball to the target, then quickly steps out of the way so that Athlete B can catch the ball, squats and throws, then steps out so C can go, then it’s A again, etc.
😮If the medicine ball touches the floor before the set is done, the whole team does 10 burpees.
LIII and LII: wallballs at 20/14lbs
LI: Four rounds not for time of run 400m (or walk 200m), 10 wallballs or med ball front squats
Have fun, and Happy New Year!