rowdec

Full Speed Ahead this morning!

SCHEDULE FOR THIS WEEK:

  • New Year's Eve: last class at Noon (both Hadley and Northampton)
  • New Year's Day: one WOD at 1.00 p.m. in Northampton
  • Friday: regular schedule

1. Review, as a group, the mobilizations for December

2. "Tam Facile Unus Duo Tres"

Back Squat 1-2-3-1-2-3-1-2-3 Sit-ups 3-6-9-3-6-9-3-6-9 Hang muscle clean 1-2-3-1-2-3-1-2-3

Sequence is 1 squat, 3 sit-ups, 1 hang muscle clean, 2 squats, 6 sit-ups, 2 hang muscle cleans, etc.

LII: squats @ 85%. GHD sit-ups. Hang muscle cleans @ 70% 1RM clean.

LII: squats and hang muscle cleans @ 70-80%, GHD sit-ups or tuck crunches as appropriate.

LI: work up to a challenging triple for squat and hang muscle cleans, then do two ladders of 1-2-3 with 3-6-9 butterfly sit-ups or tuck crunches.

This workout is not for time, but there is a 30 minute cut-off. Have fun!