Conditioning
“12 Days of RageMas” – Similar to 2022 Version
1 Muscle-up, 1 Pull-over, or 1 GI Jane
2 Wall Walks
3 Power Snatches 135/95#
4 Front Rack Lunges 135/95#
5 Hang Power Cleans 135/95#
6 Front Squats 135/95#
7 Lateral Burpees over Bar
8 Hang (2) Arm DB Snatches 45/35# DB’s
9 DB Deadlifts 45/35# DB’s
10 GHD Sit-ups or T2B or Weighted Sit-ups
11 C2B Pull-ups
1200m Run (sub 2400m Bike)
WOD Notes: Goal is sub 50 minutes. The workout is completed like the song is sung. 1. 2-1. 3-2-1. 4-3-2-1. You may have to partner up on the DB portion if you don’t have a set for yourself. When you get to Day 12, try to stay out of the way as much as possible if you choose to bike. WW sub = 16-20 Shoulder taps.
REMINDER: Group Picture will be taken in between classes as well as the prizes for the 100k Challenge. 8:30am class – Try to arrive around 8:15am!
SAVE THE DATE: Saturday January 13th – Knee Pain/Mobility Workshop @ 10am. Free for Rage members.