Programming week of 12/10 -12/16
Vickery Holiday Social @ High Fives THIS Saturday 2pm-6pm.
Hey Vickerites! Happy Holiday Season!
Most likely y'all have a lame office holiday party this night. So come get loose with your gym fam during the day!
Come in tacky/fun Holiday attire if you want. We will be wearing our favorite sweater for the season.
Vickery will have a small Tab open so the first round of drinks is on us (if you get there quick enough)
Friends and Family are welcome. They must be over 21. Please invite anyone I've missed or you would like to come.
Hope to see y'all there.
1804 McMillan Ave, Dallas, Texas 75204
Single Arm Upright DB Row*
R30/side and set
*no set tempo, just controlled
20 DB Muscle Clean to Press (50/35)
Warm Up Wod
15 Min Amrap
16 Windshield Wipers
30sec Active Ring Hold
Dual Sumo Kb/Db Deadlift (70/50)
Front Lunges with Back Rack Bbell
100 Hollow Body Rocks > 5min Hollow Body Hold > 5 min Dead Bug Hold
20 Wallball (20/14)
20 Barbell Supinated Rows*
30sec Row for Cal
Score= Total Cals
30sec Push Press (0.33 BW)
Score = Total Push Press
Muscle Up Tech
10 Cleans (135/95)
20 C2b Pullups
300m Single Arm FC
10 Muscle Ups
*30min Time Cap
5 Rounds for time:
50 Air squats