STRENGTH
Level 3: 3 Attempts at a max rep set of Muscle Ups (bar or ring)
Level 2: 3 Sets: 6-8 Strict C2B Pull-ups + 6-8 Ring Dips, rest 1-2 minutes between sets
Level 1: 3 Sets: 6-8 Supine Ring Rows + 6-8 Box Dips, rest 1-2 minutes between sets
*Scale pull-ups and dips as needed (i.e. strict chin over bar, etc.)
WOD
In Teams of 2, AMRAP 20*:
- Row x 500m
- Handstand Push-up x 10
- Burpee x 20
- Abmat Sit-up x 30
- Air Squat x 40
Notes: One person working at a time. *If you are the actively working partner, you must complete 10 Air Squats every time you switch out with your partner. Scale this number as needed. For example, If I row 250m, when I get off the rower to let my partner take over, I must do 10 air squats during that period.
Scale variations as needed per partner (i.e. push-up for handstand push-ups).
ANNOUNCEMENTS
- August 12 – Friday Potluck at the gym! RSVP Here
- August 21 – Park WOD! RSVP Here
- August 28 – Yoga at the gym! RSVP Here
- September 10 – Guardians’ Gauntlet 5k Fundraiser! Register/Donate
Strength: 6 sup. RRs, 6 box dips w/ heels in front
WOD: 2 + 9 (solo, 1/2 reps for everything, regular push-ups and burpees to a 12″ box)
Strength: sup ring rows x8, deep box dips w/ toe x6
Wod: 2+19 with frowny face stick man
Strength: 5xStrict Pull Ups, 6x Strict Dips w/toe touch
WOD with Cal: 4 + 191m (Cal: Rx, Joe: True Push Ups w/18″ Box)
WOD- 3 + 15 meters RX / Solo
3 + 445 w/ Samantha
5 bar mu x3
3+540rx with Leslie
15 MU on rings
4 + Row + 47 with Jess