1/12/18 Pedal Down

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:::SCHEDULE NOTICE:::

6:00am class on Friday 1/12/18 and Monday 1/15/18 will be moved to 5:30am
Noon class on Wed 1/10 through Monday 1/15 will serve as “open gym” as there will not be a coach on site. The gym will be open and members may show up and go through the class plan written on the whiteboard as per usual as a group. 

Wish Coach Molly luck on her FB or Instagram ( @ molls_jack ) as she begins her 3 day competition at the Wodapalooza Fitness Festival today through Sunday!

The event isn’t streamed on live TV, and unfortunately the company that is broadcasting it (FlowElite) requires a paid subscription. However, you may find live streams on the wodapalooza Facebook page. I’ll also be doing my best to keep everyone updated via my instagram story/page (@koreyakers).

Warm Up:

2 sets of:
6ea Single arm KB swings
6ea KB press
6ea Upright rows
6alternating OH Lunges
—-
Single Leg Broad Jump x D (L) & B (R)
Burpee Broad Jump x D
—-
2 sets of:
10 Hanging Shrugs
10 Plank Scap Shrugs
5 Air Squats
5 Squat Jumps
—-
Coach Led HPC & Jerk instruction

Skill, Strength, or Mobility:

A) 2 Hang Power Cleans + 1 Jerk: E90S x 6 sets
*Increase 5-10lbs per set.

B) 2 x 4 Unbroken HPC & J @ 65% of heaviest from “A” -rest as needed

WOD:

Performance:
For Time:
[9:00 Cap]
50/40 Calorie Row
40 Ground to Overhead (75/55)
30 Handstand Push Ups

Fitness:
For Time:
[9:00 Cap]
40/30 Calorie Row
30 G2OH (65/55)
20 Hand Release Push Ups