Events for December 2022

Saturday, 6/6
June 6, 2015
Monday, 6/8
June 7, 2015

IMG_7883

Warm-Up
3 Rounds of
25 Jumping Jacks
10 Spider Lunges
25 Mountain Climbers
10 Supine Scorpion
25 Split Jacks
10 Band Pull Apart Complex

Met-Con Prep
1 x 5 Deadlifts (light) + 5 Hanging Scap Retractions + 5 Band Sword Pulls/side;
1 x 5 Deadlifts (moderate) + 5 Hanging Scap Retractions + 5 Band Sword Pulls/side;
1 x 3 Deadlifts (just below working weight) + 3 Kip Swings + 4 Alt DB Snatches; &
1 x 3 Deadlifts (working weight)

Partner Met-Con
In 3 x 15 Minute intervals, complete the following workout:

Run 400 M
50 Deadlifts/partner (partitioned any way)
Run 400 M
Rest remainder of 15:00;

Run 400 M
50 Pull-ups/partner (partitioned any way)
Run 400 M
Rest remainder of 15:00;

Run 400 M
50 Alt DB Snatch (25/arm)/partner (partitioned any way)
Run 400 M

Deadlift Weights: Men @ 275/225/185/135; Women @ 183/153/133/93

 

Mobility – Spinal Twist series (1 minute in each position)
Right ankle over left knee, lower to left side
Right ankle over left knee, lower to right side
Left ankle over right knee, lower to right side
Left ankle over right knee, lower to left side

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