Monday

Screen Shot 2015-01-25 at 6.21.46 PM
Sylvie getting air time above the boys. We had a awesome time and good turnout at Skyzone for dodgeball. There will likely be another trip before winters over. * Just FYI Tuesday looks dubious weather wise as a “historic” blizzard is forecast to start Monday night. We will post Monday evening if there are class cancellations Tuesday.

WU
5 Min Run, Row, Ski or DU Practice
10 Min Med Ball Toss (1 Min Each x 2)
1/2 Length Inchworm>Up Dog > Down Dog
1/2 Length Sampson/Spiderman

WOD

Strict Press: Ascend to a 3RM for the day.
Rest 2-3 mins between “Hard/Heavy” sets ….15 Min Cap

KB Alternative: 5x Max Reps Double KB See Saw Press
2 Mins rest between sets

then

12x 30 work/60 rest –  Sprint Mash-up

  • Shuttle Sprint
  • Row
  • Ski

*alternate between the 3 exercises so by the end you have done 4 intervals of each

Cooldown
1 x Flat Loop after last interval

1 Length Inchworm>Up Dog > Down Dog
1 Length Sampson/Spiderman

 

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