They are waiting for you !!!
WARM-UP:
20 Calorie Row, 15 KB Swings, 15 Roll-ups
20 Calorie Bike, 15 KB Swings, 15 Roll-ups
Dynamic Walking Stretch
5 Sprints
STRENGTH:
15 min to complete:
Front Squat / Back Squat
8+10 (2+4)5
Build to 80% or better of your Front Squat 1RM
WOD: ANNAPURNA
For Time:
2 Rounds
25/20 Calorie Row
2 Rope Climbs
20 DB Snatch 50/35
2 Rope Climbs
25/20 Calorie Bike
2 Rope Climbs
20 /DB Snatch
2 Rope Climbs
ICING:
Ring Swings (8)3
KOT – Tib Raises 20 Reps
CEC23.1 Participants,
This week we will continue to track caloric intake. In addition, we ask that you weigh-in 3 times this week and indicate if you are plus,(more than) or minus, (less than), your initial weight. You can use the scale at the box or you can use your own. If you do not remember your initial weight it can be obtained at the gym when you are there. There will be specific spaces on this week’s scoresheet to place the weigh-in information. Our hope is that you begin to see results since we are going into the 4th week of CEC23.1. If not we will help you make adjustments in order to help you reach your goals.
If you have any questions don’t hesitate to ask.
Please remember to turn in scoresheets no later that Tuesday at the end of the day. If that is a problem you can scan and email or send a photo to Tami or Cal.
