Tuesday, 12/29/2015

NO 6 p.m. or 7 p.m. classes on Thursday (New Year’s Eve)! Classes at 6 a.m., 9:30 a.m., and 5 p.m. Open Gym at 3:30 p.m. – come in for an EXTRA special WOD to start your celebration off right!

No Classes on Friday, 1/1. Open Gym at NOON (this is a change from previous announcement).

Mobility:
Achilles/calves
Shoulders

Skill:
15 Minutes of Pull-Up Instruction
Strict, Gymnastics Kip, Butterfly Kip

WOD:
4 Rounds:
20 Box Jumps
20 Deadlifts (155#/105#)
20 Toes-to-Bar

Core/Accessory:
3×8 GHD Bench Press

100 Band Pull-Aparts

Post your results to the comment section.

Advertisements

  One thought on “Tuesday, 12/29/2015

  1. Becky
    December 29, 2015 at 8:46 am

    19:56
    85#; toes to bar as long as I could and then knees to chest

    Like

  2. "AM" Pete
    December 29, 2015 at 9:41 am

    19:19, 24″ 115# & knees up. bench and bicep extra work.

    Like

  3. LG.
    December 29, 2015 at 6:20 pm

    pull-up work with blue band;
    WOD – 22:06 [16″ box + 105# DL + 1 set knees to chest then leg lifts]

    Like

  4. Nisha
    December 29, 2015 at 7:30 pm

    Skills : pull-ups with blue band

    WOD: 18:35 16″ box jump + 85# DL + knees to chest

    Core done.

    Like

  5. Coach Cat
    December 29, 2015 at 8:06 pm

    12:37 rxd

    GHDBP 33#
    2X100 band pull aparts black band

    Like

  6. December 30, 2015 at 7:22 am

    27:42 Rx. Did core: 65# GHD BPs, purple band pull-a parts + 1 rope climb.

    Like

  7. Pingback: Monday, 2/22/2016

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s