Tuesday, 1/22/2019 WOD

Tuesday, 1/22/2019

1. Ali’s YOGA CLASS has moved to Tuesdays from 6:15 to 7:30 starting next week, January 22nd.

2. Remember Kettlebell Kitchen orders need to be placed Wednesday by midnight for Sunday delivery and Saturday for Wednesday delivery.

Every 4 minutes, for 24 minutes (6 sets):
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings…
**Examples:
-Mobility Goal: Hanging, Single-Arm Hanging, Skin the Cats
-Strength Goals: Ring Pull-Ups, Ring Rows, Dips
-Gymnastics Goals: Muscle-Up Transitions, Kipping Ring Dip Practice, Skin the Cats, L-Sits, L-Pull-Ups, Muscle-Up Swings

Three rounds for time of:
20 Pull-Ups
40 Russian Kettlebell Swings (53/36)