Saturday, December 1, 2018

It’s December already!

Get those advent calenders out and about!

Hope you all had a wonderful end to your weekend and you are ready to have a bit of fun this weekend!


Pullup Progressions

We still want you working on this pullups and building some foundational strength so we’ll start with this for a bit of fun to get you set up for the workout.

10min EMOM

  • 0: 3-5 Strict Pullups/C2B/Banded/Partner

  • 1: 3-5 Burpee Broad Jumps

For the burpee broad jumps fall into a burpee and then as you come up get into your broad jump. Focus on distance for these jumps.



  • C2B/Pullups/Ring Rows

  • Burpees

10min Time Cap

At the 10min mark or when you finish the workout:

  • Run 1 mile or row/ski/bike(x2)

We can run this in two full heats or stagger the start. Great chance to work on your pullup progressions. If you need to scale the numbers please do. Do not let your ego get in the way and stare at the bar for 10 minutes. It’s going to be half warm out. Run if you can please.

Comp Class

WOD 1:  4 RFT – 1min Rest Between

·         10 Burpees over Paralette

·         20 WBS

·         30 DU (80 SU)

·         40’ HS Walk

Strength:  Back Squat

·         25 Mins to Build to Heavy Double

WOD 2: Class WOD

Core – 3 Rounds for Quality

·         25 Strict Situps

·         20 Russian Twists with KB/DB

·         10 Strict Hanging Leg Raises

- Team 782