Free Ring Muscle Up Clinic this Saturday, January 5th at 11:30 am. $10 for drop ins
Paralette Gymnastics Skills
5 Rounds
Rx (on paralettes): 5 Push Up w/ 3 sec. plank hold then max time L-sit
Fx (on plates): 5 Push Up w/ 3 sec. plank hold then max time support hold
Rest 2 mins between rounds
Conditioning:
EMOM 20
Min 1: 10 Toes to Bar (Fx: 7)
Min 2: Cal Assault Bike
Min 3: 10 C2B Pull Ups (Fx: Pull ups)
Min 4: Wall Ball Shots (20/14)
Min 5: Rest
Score is total cals and wall balls.
Join us for a Free Tastings on January 8th for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more results.
Strength:
Deadlift
E2MOM 14 Minutes
2@90% of 2RM
Conditioning:
5 Rounds
15 Jumping Air Squats to Box (24/20)
10 Hang Power Cleans (135/95) (Fx: 115/80)
Posterior Chain Mobility
Join us for a Free Tastings on January 8th for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more results.
Ring Muscle Up Development
4 Rounds
Rx+: 3 Strict + 6 Kipping
Rx: 1 Strict + 5 Kipping
Fx (C2B): 1 Strict + 5 Kipping + 5 Ring Dips
Scaled (PU): 1 Strict + 5 Kipping + 5 Assisted Ring Dips
Rest 2 mins between rounds
Coaches note: Athletes with requisite strength should be attempting muscles ups
AMRAP 14
200m Run
5 Push Press (165/115) (Fx: 115/80) (Rx+: 185/125)
10 HSPU (Fx: 7 HSPU) (Rx+ 4″ deficit)
Back Squat
E2MOM 14 Minutes
2@90% of 2RM
If athlete did not perform 2RM, perform these sets at 85% of 1RM
“Annie+”
25-20-15-10-5 (KBS)
50-40-30-20-10 (DU’s and sit ups)
Russian KB Swings (32/24) (Fx: 24/16)
Double Unders
Sit Ups
Tuesday, January 1st:
-Noon WOD 50 Cap and Open Gym
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For Time with Partner:
12 Rounds
400m Run
5 Burpees Over Rower
5 DB Goblet Squat
10 DB Reverse Goblet Lunge
DB Weights: (50/35) (Fx: 35/20)
Partners split run 200m each. Partners alternate full rounds on DB movements.
5×5 DB Straddle Press (A)
