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October 20, 2018

19
Oct

October 20, 2018

Regular classes AND the 80s Partner Workout at 11 AM today! 

GROUP WARMUP
2 sets –
:30 Ski-erg
5 Beat swings
5 (each arm) Hang dumbbell snatch
5 Wall balls
5 Toes-to-BarTEST
For time:
20 Toes-to-bar
24 Alternating single-arm dumbbell snatch RX 50/35; Masters 35/20
50 Wall-balls RX 20/14; Masters 20/10
24 Alternating single-arm dumbbell snatch
20 Toes-to-bar
*15 minute time cap

ALTERNATE TEST
20 abmat situps
15 dumbbell hang cleans or snatch
30 Wall-ball squats
15 dumbbell hang cleans or snatch
20 abmat situps

MOBILITY
2 sets –
1:00 box stretch
1:00 each side psoas stretch
1:00 frog stretch

HAPPY BIRTHDAY NANDA! (Sunday)

1980s Workout

Teams of two complete:

19 (each) Thrusters 95/65; M55+ 85/55
80 calories Ski Erg
19 (each) Box Jump Overs 24″/20″
80 calories Bike Erg
19 (each) Later Burpees Over Partner
80 calories Row
*One person works at a time. 
*Partner 1 must complete all 19 reps before partner 2 starts his/her set of 19. 
*Calories are split any way. 
*Teams may be same sex or male/female

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