Monday, December 15
“Positivity, by contrast, is directly linked to improved performance.”
― Ben Bergeron
Announcements:
Ben is out of town until Wednesday. We do not have a coach for Tuesday’s 7:30am class, so we will need to cancel that one.
Domonique is covering Ben and Meg’s classes on Monday. Thank you, Domonique!
You may notice I’ve shifted the language on our “Strength/Skill” portion to “Accessory.” These are often strength, but this term seems to be a better fit for how to approach this segment. The WOD, which can sometimes be strength work, is the focus of the class. “Accessory” work is essential, obviously, but should have a secondary focus compared to the WOD. Think “extra credit” work!
“12 Days of Christmas” WOD Saturday, Dec. 20. This is a yearly tradition for us. If you’d like, wear your holiday attire, bring any holiday snacks or drinks to share, etc. We’ll have holiday music and a “fun” WOD to throw down on together.
Warm-up (NTE 10’)
2 minutes of easy biking, rowing or jogging
-then-
3 Rounds, not for time, of:
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
30 seconds of biking (preferably), jogging or rowing; try to increase pace set after set
Accessory
Before WOD:
50 Ring or Deficit Push-Ups
Break up as needed.
After WOD, if time:
4x24
WOD
For time:
20 Pull-ups
30 Dips
30/20 Air Bike Calories
-- then --
Rest 5 mins
-- then --
30 Pull-ups
40/30 Air Bike Calories
-- then --
Rest 5 mins
-- then --
Bar Hang, 2 mins
50/35 Air Bike Calories
Athlete Instructions
For time, or not.
Pull-ups- any style
Dips- any style
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Bar hang for lats & chest
Hold 1-2 minutes.