Thursday, December 30

Rebuild option available in all classes.

Strength:

1 Deadlift, 90% 1RM

Every 3 mins for 15 mins.

Rebuild Strength:

Every 1:30 for 18 mins, alternating between:

12 Dumbbell Death Marches, pick load @3011

12 Barbell Hip Thrusts, pick load @20X1

Side Plank, L 30 secs/R 30 secs

WOD:

Complete as many rounds as possible in 16 mins of:

8 L Arm Kettlebell Deadlifts, 24/16 kg

8 L Arm Kettlebell Swings, 24/16 kg

16 L Arm Kettlebell Overhead Walking Lunges, 24/16 kg

8 R Arm Kettlebell Deadlifts, 24/16 kg

8 R Arm Kettlebell Swings, 24/16 kg 16

R Arm Kettlebell Overhead Walking Lunges, 24/16 kg

Rebuild Option:

EMOM 16 (for quality, athletes will spend :45 working at each movement, allowing :15 for transition/rest before the next movement/minute begins)

L Arm Kettlebell Deadlifts @2111

L Arm Kettlebell Swings

L Arm Kettlebell Overhead Walking Lunges @2111

R Arm Kettlebell Deadlifts

R Arm Kettlebell Swings

R Arm Kettlebell Overhead Walking Lunges