G’day. Good evening.
Hope you are all enjoying your week thus far and are ready to get after it this Wednesday.
Remember we have comp class at 630 and it usually runs until 830! Come check it out if you haven’t already!
Keep doing what you are doing this new year. We love seeing you in here.
1-3: 5 Strict C2B/Pullups/Partner Pullups/Scap Pullups/Ring Rows
4-6: 5 Pullups/Jumping Pullups/Scap Pullups/Ring Rows
7-9: 5 Deep Ring Rows/Ring Rows/Jumping Pullups
10-12: 10-15 Negative Pullup/30sec Active Hang
Some work here on your strict pullups.
Basically for the first 3 minutes you will work at an extremely tough progression and work your way down from there. Second set of 3 minute intervals it should be a little easier. Third set a little easier and then finally set should be something you can work at under fatigue.
For example I’ll have to scale the number of reps, but I’ll do:
3 Strict C2B (1-3)
4 Strict Pullups (4-6)
5 Deep Ring Rows (7-9)
10sec Negative Pullup (10-12)
After a little cardio today we’ll build some upper body strength.
8min Ascending Ladder
Deadlifts (225/155lbs) (185/125lbs) (135/95lbs)
Get it. A bit of everything here. Get it.
Competitive Class - 630pm
WOD 1: With A Partner AMRAP 20
· 300 DU’s
· 30 Ring MU or 30 Ring Dips + 30 Pullups/Ring Rows
· 40 DB Step Up Overs
· 40 DB Squat Snatch
OLY: 8 mins
Warm Up With Bar 2 Rounds:
· 10 Snatch Grip Deadlift
· 10 Snatch Pulls
· 10 High Pulls From Hang
Then 10 mins to build to heavy power snatch
WOD 2: Class WOD
Gymnastics: Class EMOM
- Team 782