Tuesday, January 25
Rebuild option available in all classes today.
XT Strength: 5:30 pm (programming below)
Pisgah Kids: 3:30pm
Strength (all athletes)
Every 1 min for 20 mins, alternating between:
8 L Front Foot Elevated Split Squats, pick load @3111
8 R Front Foot Elevated Split Squats, pick load
max rep Strict Handstand Push-ups, 30 secs (Seated DB Press x 6-8 @ 2011)
Ring Front Leaning Rest, 40 secs
12 Bent Over Reverse Dumbbell Flies, pick load @2011
WOD:
For time:
60 Wall Balls, 20/14 lbs
20 Toes-to-bars (Knee Raises)
40 Wall Balls, 20/14 lbs
20 Toes-to-bars
20 Wall Balls, 20/14 lbs
Rebuild (in lieu of WOD):
3 RFQ:
10-14 Dual DB Front Squat @3111
10-14 V-Ups @2111
10-14 Barbell Bent Over Row @3111
XT Strength:
Back Squat 5x5
Split Jerk 7x2 (Ascending)
3 RFQ
Weighted Step-Ups x 12
Stationary Dips x 12
Windshield Wipers x 20