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January 8, 2018

Back to a full week. If we haven’t seen you lately, we will be reaching out….let’s do this!

GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 T – spine opener
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL CYCLING
Every :30 for 5 minutes
1 Power clean & jerk RX+ 205/135; RX 155/105; Master55+ 135/85

Rest 3 minutes

Every :20 for 4 minutes
1 Power clean & jerk RX+ 185/125; RX 135/95; Masters55+ 115/75

Rest 3 minutes

Every :10 for 3 minutes
1 Power clean & jerk RX+ 155/105; RX 115/75; Master55+ 105/55

ACCESSORY
2 sets of:
5 (each side) single arm kettlebell thruster + 5 steps overhead single arm kettlebell walking lunge www.yooying.com/p/1648238372559196042_4921676073

PRESSING & PULLING STRENGTH
3 sets of:
7 Dumbbell Arnold Z press www.yooying.com/p/1660997537417208327_4921676073
10 Barbell seal row https://www.youtube.com/watch?v=UzOhDqu-5Tw

WZA Carpool

Many of you have expressed interest in driving to Miami this coming weekend for Wodapalooza. If you want to carpool, post to comments here.

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