Monday. 9.1.14

PLEASE TAKE NOTICE OF TODAY’S LABOR DAY SCHEDULE.

6am-7am- Gym Closed

7am-8am- Open Gym

8am-9am- Class

9:30am-10:30am- Class

10:30am-12pm- Open Gym

12pm- Gym Closed

 

Today’s workout designed by Coach Jenna! (You can thank her next time you see her!)

 

MOB: Achilles. Calves. Hamstrings. Hips. Shoulders.

WU:

1:00 of double under practice (:30/partner)

6 burpees (each partner)

6 Alt one arm KB snatch (each partner)

500m run (both partners run)

REVIEW: Double Unders. Burpees. One arm KB snatch

C: The First Labor Day Holiday was celebrated on the 5th of September (9th month), 1882.

In teams of 2:

AMRAP in 25:00 of:

500m run (both partners run at the same time)

9 burpees (both partners do burpees at the same time)

18 one arm KB Snatch 53/35* (one partner moves at a time until rep scheme is complete, partners may switch with each other as necessary)

82 double unders (one partner moves at a time until rep scheme is complete, partners may switch with each other as necessary)

*On the KB Snatch. The weight does not have to touch the ground every time, but you must alternate arms every rep.

LIII: 60 double unders

LII: 44/25. 60 double unders

LI: AMRAP in 20:00 okay. 200m run/walk okay. Weight of choice (russian kb swings okay). 40 double unders (attempts count) or :60 of single unders/toe taps to a plate.

PWMOB: Lax ball in C/S/B/Forearms. Rollout and stretch calves and hamstrings. Couch Stretch.

Have a great Labor Day!

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