Monday, July 27, 2015


This Saturday and going forward see NEW class times! 
7:30am
8:30am

EMOM 8 min
Even: 5 weighted strict pull ups
Odd: 50 foot bear crawl
 
12 min AMRAP
8 strict unbroken pull ups
8 strict unbroken ring dips
8 unbroken pistols (4R/4L and you can alternate R/L)
*every time you break, perform 3 burpees

3 comments:

  1. A) 53# for 2 sets UB, 70# for 3 reps UB, 53# for last set (2,1,1,1)
    B) WOD - 3+12 (1st round no burpees, 2nd round 3 burpees after 6 dips, 3rd round 9 burpees during dips, 4th round 3 burpees after 3 dips) modified pistols with 16 air squats with together, right knee/IT band no good today)

    Asa

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  2. A) strict with bands - lots of different modifications and maybe a kip here and there.
    B) wod - 4+5 (green and blue bands/16" box
    Optional work - 10 min emom
    E - 10 wall balls 14#
    O - 20 double unders
    Bonus: 25 Hand stand kick ups

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