Warm-up: Foam Roll (3 minutes), Double-Unders (3 minutes), (20 Sumo Deadlifts (50/35lbs), 15 Sit-Ups, 10 Push-Ups x2)
Weighted Pull-Ups: 5-3-1-1-1
MetCon – 3 Rounds for Time:
20 1-Arm KB Snatches (50/35lbs)
30 Mountain Climbers
100 Jump Ropes (or 25 Double-Unders)
(Both 100 singles or 25 DUs are Rx’d.)
Finisher: 10 Max Fingertip Holds on Hangboard (Advanced), Rock Rings (Intermediate), Pull-Up/Stall Bar (Novice)
Today’s MetCon had mountain climbers in it. “Duh, obviously, Miss J,” you say sarcastically to me. Well, Coach CBo and I wanted to remind you we have two Ktowners (Adam and Blake) and one Coach G doing some mountain climbing/ ice climbing this week on Mount Washington. We promised him we would have some “mountain climbers” this week in honor of him/ them.
Speaking of climbing, CBo told you all we are going climbing this Saturday at the climbing center after the FREE class. This is to help everyone get practice in for our outdoor trip next Saturday, March 19th. Don’t think you are uninvited if you aren’t planning on going outdoor, still come play with us! The center is literally 2 minutes from the gym. Meet at Ktown at 11:45am, please don’t be late, but if you are just go ahead and come to the center. If you are planning on coming to the free class then go ahead and bring a different shirt to climb in and we will grab food before hitting the “other” gym.
Lastly, if you are planning on making up Murph this Saturday, you MUST be ready to start the workout at 9:00am. This will guarantee you will be finished before our free class is supposed to start. A coach will arrive around 8:45-8:50am so you can start warming up.
Mount Washington summit conditions today: -6.9 wind chill and snowing,
<3 Coach Miss J