Skill Work
Pre-Workout:
On an 8:00 clock:
Build to a 2-rep deficit handstand push-up
or
2-rep DB shoulder press

211231
– RX –
Partner AMRAP 12:
12 kipping pull-ups
12 handstand push-ups
– Split reps as needed.

– INTERMEDIATE –
Partner AMRAP 12:
12 kipping pull-ups
12 piked push-ups

– BEGINNER –
Partner AMRAP 12:
12 ring rows
12 push-ups


HOLIDAY HOURS THIS WEEK:
Friday 12/31: Morning classes only (5,6,7 & 9:30am)…no 4pm class!
Saturday 1/1: Closed (At Home WOD will be provided)

5FRx
TRAIN

Heart Rate Training:
Simply put, heart rate training consists of using your heart rate to gauge your exercise intensity, and aiming for different heart rate zones depending on what your fitness goals are.
The first step to heart rate training is to calculate what your max heart rate is. A basic formula that is commonly used is to just subtract your age from 220. So by this method, if you’re 30 years old you’re max heart rate is 190 beats per minute. However, this equation does not take into account things specific to you, like gender, genetics, etc.
Over the years a number of more detailed formulas have been created, such as the Tanaka (208 – 0.7 x age) or the Gulati (206 – 0.88 x age, for women only), but they make broad generalizations as well and fall victim to many of the same variables. Additionally, other factors like temperature, altitude, hydration, and even time of day can affect your heart rate.
Every human body is different with varying maximum heart rates, so a better solution is to use wrist-worn heart rate monitor

Zone 1: Very Light 50-60% of Max HR
Zone 2: Light 60-70% of Max HR
Zone 3: Moderate 70-80% of Max HR
Zone 4: Hard 80-90% of Max HR
Zone 5: MAX 90-100% Max HR

Full Article: https://www.whoop.com/thelocker/max-heart-rate-training-zones/