FRIDAY DEC 9th

Warmup:

5 Mins Jump Rope Drills

30 sec L Hold (parallette/rings/dead hang)

5 Mins Jump Rope Drills

1 Min Plank Hold

5 Mins Jump Rope Drills

Technique Talk





WOD: “Fight Gone Bad”

5 Stations, 3 Rounds, 1 min @ Each Station, 1 min Rest after each Round.

1 Point is given for each rep, 1 Cal =1 Rep on Rower, The Clock does NOT stop. It is a continuous clock. Keep track of each set of reps per movement for a total score at the end.

Wallball (20/16-10ft Target)

SDHP (75/55)

Box Jumps (24/20)

Push Press (75/55)

Row for Calories


AWEFUL lol the warm up was good cardio in each 5 min jump rope we did a min of different style, 1min regular jump rope, 2nd min double unders, 3rd min jump rop on right leg 30secs and the left leg 30 sec and so on

FGB 220 this is very bad for me but i ate something bad last night and def made a difference in my performance was still brutal after the warm up and then some extra work with nicole so yes im smoked this week and just makes me wanna stay on top of my nutrition even more.