Tuesday 1/21/2020

LOCO ANNOUNCEMENT

***Reminder to LOG YOUR LEVELS as soon as you’re able.  Ideally bring your phone to class for the next couple weeks and when the WOD is done, do it then!

Come out to our ‘Happy Hour How to’ event! This is the half way point check in for those LocoFam doing the nutrition challenge. It’s also a guide on the best practices to follow for a happy hour that won’t derail you (plus it’s a happy hour…come hang out)!

 

WOD

A)  Rings

Assess your capability on the rings.

or

Accumulate
4-6 Sets

3 Ring Dips (scale up to Muscle Ups)

B) Neuro and Core

Assess Neuro and Core

or

10 min AMRAP

Unbroken
5-10-15-20-
25-30-35
• Double-unders → Single-unders (to 50)

In remaining time
AMRAP Sit-ups

Strategy and Briefing

If TESTING ‘ANNIE’, the key is no missed Double-unders! Planned rest is okay, but fails-plus- restarts eat up time fast (very frustrating!). Stay calm & focus on what you are currently doing … do not think about the past or future in the middle of a workout. Move-smooth-through the situps — do NOT stop moving. Unbroken double-unders and consistent situps will get you to time goal.

Levels Consideration:  Deadlift Running

Goal:  Level Up!

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