Danyelle warming up for some nice Deadlifts today!
Reminder… the way Sunday workouts are programmed is to accommodate large classes, meaning we are limited on types of movements/lifts, and are really for people who missed classes earlier in the week. If you come Friday, Saturday, Sunday, Monday there is a good chance there will be movements that are repeated over those 4 days. Please keep this in mind when you are planning your week of training or speak with a coach on substituting a movement.
Metcon
With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 50 Deadlifts – at same weight as STOH – should be light!
15:00 – 75 Wall Ball Shots (20/14 lbs)
20:00 – 75 Box Jump Overs (24″/20″)
25:00 – 800 Meter Run
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 50 Deadlifts – at same weight as STOH – should be light!
15:00 – 75 Wall Ball Shots (20/14 lbs)
20:00 – 75 Box Jump Overs (24″/20″)
25:00 – 800 Meter Run
30-Day Ab Challenge: Day 14
75- Abmat Sit-Ups
95 – Crunches
52 – Cobras
52 – Leg raises
65 second Plank