WOD / MONDAY, JANUARY 7

Today we introduce Functional Bodybuilding to CrossFit La Verne! Be there for the first class at 10:00am! We will have a lot to go over 😎. The schedule for the week will be Mondays/Fridays @ 10:00am and Tuesdays/Thursdays @ 7:00pm.

Mobility

1:30 Twisted Cross/Side

Strength/Skill

Every 1:30 x 6 sets, complete:

2 Hang Squat Cleans; start @ 75% 1RM and build.

Rest, then...

Every 2:30 x 8 rounds, complete:

6 Hang Squat Cleans, 135lbs/95lbs

9 Single-arm DB Strict Press/arm @ 50lbs/35lbs

200m Run

Score is your slowest round.

Competitors

1. Strength/Skill

2. WOD

165lbs/115lbs

3. Aerobic

4 x 250m Row

+

3 x 500m Row

+

2 x 750m Row

+

1 x 1000m Row

Rest 1:00 after each set.

4. Gymnastics

Every 2:00 x 5 sets:

1 Weighted Pull-up + 3-5 Strict C2B Pull-ups

•Debut of Functional Bodybuilding (10:00am). You must attend the class to see the training session!

Rocco Di Jerlando