Hey guys/gals!
We are in the planning stages for the December Team challenge. Please register on the Facebook page or in Zen planner. We need to know how many teams are participating? The teams will be drawn this coming Saturday Nov 23, 2013. This will give each team 2 weeks to discuss strategies, discuss strengths and weaknesses and maybe even participate in a few team workouts in class.
We also need to know if anyone is interested in being a judge or a volunteer to help with moving equipment or cleaning etc…
Thanks again for all your support for what we think will be a really fun day, and an opportunity to crown “King and Queen” of the Rebels for 2013.
Fitness
3 sets:
1 arm/ 1 leg DL x 6-8 each
Goblet squats x 6 (3 sec pause)
Plank with leg lifts x 6 each
10 minute AMRAP
5 TRX/Ring rows
10 wall balls
15 KB swings
Performance
3 sets:
GHD hip extensions x 12
Pistol squats x 4-6 each
Support on rings x 30 seconds
10 minute AMRAP
5 CTB pull ups
10 wall balls 20/14
15 KB swings 24/16
Sport
Snatch
2-2-1-1-1-1 60-90%
5 sets of complex:
1 full clean +
1 hang clean +
1 jerk
60-70% of jerk
HBBS
6-6-6 @60-80%
