Don't let that ball hit the floor!

Don't let that ball hit the floor!

 


๐Ÿ’ซ๐Ÿ’ซ๐Ÿ’ซ๐Ÿ’ซ๐Ÿ’ซ๐ŸŽ‰๐Ÿ’ซ๐Ÿ’ซ๐Ÿ’ซ๐Ÿ’ซ๐Ÿ’ซ

  ๐Ÿพ๐Ÿ’ซNew Year's Scheduleโœจ๐Ÿพ


๐Ÿ‘‰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.

๐Ÿ‘‰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.

๐Ÿ‘‰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. 

๐Ÿ’ซ๐Ÿ’ซ๐Ÿ’ซ๐Ÿ’ซ๐Ÿ’ซ๐Ÿ’ซ๐Ÿ’ซ๐Ÿ’ซ๐Ÿ’ซ๐Ÿ’ซ๐Ÿ’ซ๐Ÿ’ซ๐Ÿ’ซ
ย 

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. ๐ŸŒ๐Ÿ™๏ธโ€œWaiting for the Ball to Dropโ€๐Ÿ™๏ธ๐ŸŒ
In teams of three:
๐Ÿ‘‰365 wallballs

Break wallballs up by โ€œmonthโ€: 
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. 

๐Ÿ˜‰Hereโ€™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 itโ€™s A again, etc.

๐Ÿ˜ฎIf 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!
ย 

Comment