October 17, 2016

16
Oct

October 17, 2016

HalloWOD Reminder

Don’t forget about our partner-costume workout on Saturday October 29 during the 9 AM class. Grab a partner (don’t worry if you don’t have one, show up and we will match you up) and a costume and get ready to thrown down! Top two costumes receive a month of Vero Barbell sessions.

doug-rope-climb
Doug

Workout of the Day
:05
Hip openers:
2 sets of 10 goblet squats @ tempo (3 sec down / 3sec up)
1:00 frog stretch

:10
Barbell warm-up

:20
Every 6 minutes for 24 minutes/4 sets of
5 Squat cleans (Rx+ 205/135; Rx 185/125; Master 150/95)
+
10 Squat cleans Rx+135/95; RX 125/75; Master 115/65
– (Rx+ do the 10 squat cleans unbroken)
– Try and match total time each set to complete the 15 reps

:45
Midline:
3 sets of:
20 abmat sit ups
:30 plank

:50
Mobility:
2 sets of:
2:00 each side pigeon stretch
2:00 each side couch stretch
2:00 box stretch
Post your scores to the Whiteboard.