MONDAY 11.26,2018

MONDAY 11.26.2018

WELCOME BACK!

THE GYM IS STILL FAR FROM FINISHED.

THERE ARE NEITHER LOCKER ROOMS NOR SHOWERS YET.

WITH THE FLOOD ON SATURDAY, SADLY THEY'VE BEEN DELAYED.

STRONG

Warm-up

Upright Row 

25 reps

Empty bar only

Warm-up

Clean High Pulls 

10 reps, from above knees

Warm-up

Clean Pull 

5 sets of 3 reps

Build to 80% of clean

Weightlifting

Power Clean + Front Squat 

One power clean plus one front squat two reps @ 80% of your clean

EMOM for 7 rounds

METCON-BURN

Fast Eddies Ab Routine 

25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly's
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks

Metcon

FIRST WOD at 361 WEST 36th

21-15-9 calories for time of:

Row
Ski Erg
Air Bike

21 calories row
21 calories ski erg
21 calories bike

15 calories row
15 calories ski erg
15 calories bike

9 calories row
9 calories ski erg
9 calories bike