Wednesday, September 29

Pisgah Kids: 3:45pm

Group Fitness Programming:

Skill: Toe to Bar

Strength:

3 rounds of:

10 Floor Press

Rest 1 min

max rep Stationary Dips (target 10-15 reps)

Rest 1 min

WOD:

1) Complete as many rounds as possible in 4 mins of:

21/15 Row Calories

21 Toes-to-bars (V-Ups)

21 Push Press, 75/55 lbs (Rx+: 95/65)

Rest 4 mins before part 2...

2) Complete as many rounds as possible in 4 mins of:

15/12 Row Calories

15 Toes-to-bars (V-Ups)

15 Push Press, 95/65 lbs (Rx+ 115/85)

Rest 4 mins before part 3...

3) Complete as many rounds as possible in 4 mins of:  

9/6 Row Calories

9 Toes-to-bars (V-Ups)

9 Push Press 115/85 lbs (Rx+ 135/95)

Mobility: Hamstrings/Hips