Sunday Blast

December 22, 2019

 

 

Team, it's Fitmas day 10!!

 

Special Sunday class from 9:30-10:30am only, and it's a Vic City classic.

 

The "Invictus 1" wod was a leaderboard workout for us for a long time as it is a great combination of pacing, guts, and precision!

 

Come on in and give it a shot.

 

Cam

 

TRAINING SUNDAY

 

 

WARM UP:  Partner shuttle run and T-rotation plank (1-2-3-4 laps)

 

 

Drill:  Scarecrow snatch

 

 

SKILL:  Hang Power Snatch - 5, 5, 5, 3, 3, 3  Alternating EMOM with 3 box jumps (medium - high)

 

Build as you go, work on moving your feet and snappy arms overhead

 

 

 

WOD:  INVICTUS 1

 

 

Rx:  500m row, 15 over rower burpees, 100 double unders, 15 over rower burpees, 500m row

 

FG2:  200 single skips

 

FG1:  Regular burpees, 200 singles

 

CP athletes aim for sub 8

 

 

Cash-out (if time):  Accumulate 30, 45, or 60 seconds in ring support with 15 hollow rocks every break

Please reload