Wednesday – January 7, 2015

 

Lots of jumping...

Lots of jumping…

 

Great news for those with children, as an added value at WMCF, Starting next week, Tuesdays, Wednesdays, and Fridays members will have the ability to drop their kids off at Flipz Gymnastics for the 9AM open gym, come workout at the 9AM class, then pick up their child a few minutes after 10. There will be no cost at Flipz or WMCF for this additional service. See Brad, Ian, or Robyn Grant for further details.

 

 

Wednesday – January 07, 2015

 

 

Warm up:

  • Row 2 minutes

 

Mobility:

  • KB Shoulder complex

 

Strength:  Strict Press

  • Warm-up
  • 5×3 @ 75% 1 RM

 

Conditioning 1: 6 rounds

  • 5 Pull-ups
  • 5 Bar facing Burpees
  • 5 Hang Power Cleans 135/95

 

Conditioning 2: 6 Rounds

  • 5 T2B
  • 5 Thrusters 135/95

 

Weekly Challenge:

  • Max Hand Release Push-ups / 90 sec.