Monday 9-18

1. Performance: False Grip Chest-to-Ring Pull Up+Chest-to-Ring Hold (No FG) 3×6-8+:20s Hold, rest as needed between sets. OR Fitness: Chest-to-Ring Pull Up+Chest-to-Ring Hold 3×6-8+:10-:20s Hold, rest as needed between sets. 2. For Time: 30 Pull Ups 100 Double Unders 20 Pull Ups 75 Double Unders 10 Pull Ups 50 Double Unders **SAVE THE DATES** -Saturday,…

Saturday 9-16

We are CLOSED today for the Gymnastics Seminar. We apologize for any inconvenience this may cause. Travel WOD (Posted to website) On your own… 1. 10 minute aerobic warm up (Jog)-Move blood. 2. Dynamic (movement) stretching for 10-12 minutes. 3. Conditioning: For Time: Run 400m 50 Sit Ups Run 400m 40 Sit Ups Run 400m…

Friday 9-15

1. Hang Power Snatch 3×5 @ 65-75% 2. Snatch Grip Romanian Deadlift 3×6-8 @ 31X1, use straps if needed. 3. Tempo Back Squat 3×5 @ 33X3-BUILD, rest 3-4 minutes between heavy sets. Post WOD (Optional) 1. 15-20 minutes of mobility. 2. 2. At a low intensity: Row 20 minutes Bike 20 minutes 3. 10-15 minutes…

Thursday 9-14

1. Performance: Tempo Strict Ring Dip 3×10-12 @ 21X2, rest as needed between sets. OR Fitness: Tempo Strict Ring Dip 3×8-10 @ 21X2, rest as needed between sets. 2. 5 Rounds For Time: 10 Handstand Push Ups 10 Toes-to-Bar 10 Box Jump Over’s (30/24″) Saturday & Sunday, September 16th & 17th: Gymnastics Seminar Register here:…