#teamwork to bring in the NEW YEAR!! 

#teamwork to bring in the NEW YEAR!! 

 

πŸ’«πŸ’«πŸ’«πŸ’«πŸ’«πŸŽ‰πŸ’«πŸ’«πŸ’«πŸ’«πŸ’«

πŸΎπŸ’«New Year's Schedule✨🍾

πŸ‘‰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.

πŸ‘‰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. 

πŸ’«πŸ’«πŸ’«πŸ’«πŸ’«πŸ’«πŸ’«πŸ’«πŸ’«πŸ’«πŸ’«πŸ’«πŸ’«

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

1. Technique review: The Hang Power Clean. 5 minutes of Deliberate Practice

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

3. πŸŒπŸ€Ήβ€œ2018β€πŸ€ΉπŸŒ
Teams of 3-4:
EMOM 24
Station 1 – 1 Round of β€œCindy”*
Station 2 – 10 Hang Power Clean 125/83
Station 3 – Max Burpees
Station 4 – Rest

*1 Rounds of Cindy=5 Pull-ups, 10 push-ups, 15 Air squats. Each athlete working at a station then rotate the next minute. 

πŸ‘‰Score is total burpees per team

LIII: as Rx’d
LII: Scale Pull-ups and Pushups as needed, Hang Power clean adjust weight as needed for the whole team. 
LI: Station 1: 5 Ring Rows, 5 Push-ups to Box, 10 Air squats
Station 2: 5 Muscle Cleans
Station 3: 5 Burpees
Station 4: Rest

Have fun!

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