WOD December 24, 2015

24 Dec

WOD December 24, 2015

DECEMBER ROWING/RIDING CHALLENGE

The December Rowing/Riding Challenge is officially underway! The rules are simple:

  1. ALL calories must be completed at the SHOP (not including calories done as part of our workout of the day)
  2. You must notify the coach how many calories you completed on the day you performed them (we will not count any calories reported after the day of, so please don't forget to report your calories!!)
  3. If there are more people attempting to use the machines than there are machines, everyone must perform 1-minute intervals in order to allow all athletes a chance to rack up some calories.

HOLIDAY HOURS

CHRISTMAS

  • Wednesday December 23rd – NO 6:30pm Class
  • Thursday December 24th – 9:00am Class ONLY
  • Friday December 25th – CLOSED
  • Saturday December 26th – CLOSED
  • Sunday December 27th – CLOSED

NEW YEAR'S DAY

  • Thursday December 31st – NO 6:30pm Class
  • Friday January 1st – 9:00am Class ONLY

ANNOUNCEMENTS

  1. Stay tuned for the newest blog post on how to properly fuel your workouts AND recovery!

TRAINING Thursday December 24, 2015

CONDITIONING

E4MOM for 16 Minutes

 

  • Minute 1: 200 yard Shuttle Run
  • Minute 2: 5 Double KB Press
  • Minute 3: 10 Double KB Swing
  •  

    FINISHER

    3 Rounds

    • Hollow Hold – 3 x 10 sec
    • Pallof Press Isometric Hold x 30 sec/side

    *rest as needed

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