Assault your energy systems!

December 29, 2017

 

REMINDER - NO CLASSES MONDAY JAN 1!

 

SUPER DUPER SPECIAL "MILLENIAL" WOD ON TUESDAY JAN 2 ONLY (REGULAR CLASS TIMES ALL DAY!!) 

 

Enjoy!

 

Cam

 

 

Training Friday - Saturday

 

 

WARM UP:  Rotating EMOM - 12 light american kbs, 12 double crunch, 10-30 sec handstand hold.  3 x through each station (9 min)

 

 

WOD:  "AIR ASSAULT"

 

This is a team conditioning workout, in which you will work in a team of 4 people on a 30s work, 1:30 rest rotation for max team calories.  Pace yourself for the full 16 rounds each!

 

Rx:  30s work, 1:30 rest on the assault bike x 16 intervals each person (32 min)

 

FG:  1 hard interval, 1 easier interval

 

TG: 8-12 intervals of work

 

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