Turkish Get Ups: ⭐Keep your brain active learning new tricks- And your shoulders happy to play another day!

Turkish Get Ups:
⭐Keep your brain active learning new tricks-
And your shoulders happy to play another day!

 

🌬️❄️If the snow makes travel for the afternoon classes unsafe, we will announce any changes by 1.30 on Wednesday❄️🌬️

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

1. Warm-up: 3 Rounds of 5 Prying Goblet Squats, 5/side Cossack Squat, 5/side Staggered Stance Good morning, 10 Ring Rows

2. Front Squat
3-2-1-3-2-1-3-2-1

(3-2-1 is considered 1 Wave. Ascend up in weight within each wave. You should drop the weight down for the next wave but it should be starting out heavier than the previous wave. For example, 135x3, 155x2, 175x1. Then 155x3, 175x2, 195x1 etc.)

3. 🏋️‍♀️🌸“Nanny Nanny Boo Boo”🌸🏋️‍♀️
2 Rounds of:
AMRAP 7
Row 1000m
Max Overhead Squat 95/63
Rest 4 minutes between rounds

LIII: as Rx’d
LII: 65/45 OHS or scale weight as needed. Front Squat if you are unable to Overhead Squat
LI: 2 Rounds of
Row 700m
12 Overhead Squats or Front Squat

Have fun!

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