Tuesday, December 24
A little knowledge that acts is worth infinitely more than much knowledge that is idle.
Christmas Week Schedule
Closed Dec. 24, 25, 26 (Tue., Wed., Thur.)
Check your email for an open gym code you can use this week.
Our friends at Summit have invited any members to their classes this week, and anytime (and we’ve offered the same for our classes to their folks). Their classes are listed on Zen Planner.
Warm-up
2 sets, not for time, of:
2 minutes of jogging, biking or rowing
10 m high knees
10 m butt kicks
10 steps of lunges
5 PVC pass-throughs (feel free to use a light band if this treats your shoulders better)
5-7 strict shoulder presses, empty barbell
5-7 push presses, empty barbell
10 hollow rocks
Strength/Skill
-
WOD
4 rounds for quality of:
Walking Lunge, 50 m (3 lengths of the gym floor - down/back/down)
Run, 400 m
12 L/12 R Single Arm Dumbbell Push Press, pick load
12 Candlesticks
Other Equipment Conversions: Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower,
Movement Demos
No equipment/Travel version:
4 rounds for quality of:
Walking Lunge, 50 m
Run, 400 m
30 Hand Release Push-ups
12 Candlesticks
Cool Down
Cobra Stretch - abs
1-2 minutes
Chest & Pec, hands behind
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.