STRENGTH/SKILL
Muscle Up, Take 2-3 Attempts at a Max Rep Set within 10 Minutes
Notes: If still working on muscle ups, use this time to work on skill or strength for movement. Sub muscle up transitions, or some combo of pull/push for muscle ups (i.e. sets of 5-10 strict pull ups and 5-10 ring dips)
WOD
Level 1
3 Rounds for Max Reps:
- Abmat Sit-up x 30 seconds
- Rest 30 seconds
- Wall Ball (14/8#) x 30 seconds
- Rest 30 seconds
Level 2
5 Rounds for Max Reps:
- Toes to Bar x 30 seconds
- Rest 30 seconds
- Wall Ball (20/14#, 10’/9′) x 30 seconds
- Rest 30 seconds
ANNOUNCEMENTS
Saturday Class Schedule
There will be NO regular make-up class on Saturday at 10am. This time will be reserved for those competing in the open workout. Regular class make-up will be held at 11am as normal.
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MU: transitions and deep box dips
WOD: 140 total
17-13-12-12-11 t2b
15-15-15-15-15 wall balls
MU: transitions and range of motion
WOD: 156 total
22, 16, 15, 14, 13
16, 15, 15, 15, 15
strength: transitions and deep box dips (thanks for the demo Taylor….those will help me get the ring dips!)
WOD: 106
9,7,7,8,7 T2B
13, 14, 14, 13, 14
123
(11, 15, 11, 15, 10, 15, 8, 13, 8, 15)
2 MUs in a row
WOD 91 (3 rounds w/ T2B/14#wb: 18/15, 12/16, 14/16)
120
3 PU and 3 Dips
WOD: 138 (12/15, 12/15, 12/16, 12/16, 12/16)
Strict MUs: 5 rings, 3 bar
WOD: 157 rx
5 RR and 5 Dips x 5
WOD: 83 – worked on strict T2B. PR with 11!
woo woo!
WOD- 131 rx
145
139
17, 14, 12, 11, 11 T2B
15, 15, 14, 15, 51 Wall Balls
139
17, 14, 12, 11, 11 T2B
15, 15, 14, 15, 15 Wall Balls
127
10/15 rds 1-2, 4
11/15 rd 3
10/16 rd 5
WOD: 102
10/12, 10/10, 10/10, 10/10, 10/10
MU: strict PUs and box dips
WOD: 173 total
20, 20, 20, 20, 20 V-Ups
15, 14, 15, 14, 15 WBs
WOD: 135