11/17/2017

16
Nov

11/17/2017

As a class you’ll have 20 minutes to complete the barbell cycling work prescribed. Rest as needed rotating on and off of bikes as they become available. CJ should be unbroken for all sets, scale to an appropriate weight for your level. Score is your slowest time for the day.

When the clock hits 20:00 you’ll start 1/2 of Chelsea which is an EMOM. Each minute for 15 minutes you’ll complete 5 pull-ups 10 push-ups and 15 squats. Your score is how many rounds your completed on the minute.

Barbell Cycling

On the 0:00 for 4 total sets

8/6 Calorie Assault Bike
10 Clean and Jerks TNG (115/75)

rest as needed between sets to insure 90-100% efforts on each sprint

On the 20:00

“1/2 Chelsea”

EMOM for 15 minutes

5 Pull-ups
10 Push-ups
15 Air Squats

  • do all three moves on each minute