ANNOUNCEMENTS
-Our December On-ramp begins TONIGHT! Tuesday December 1st @ 6:00pm. Tell you friends!
Warm-up Drills
I. Coach’s Choice
II. 2-3 Rounds of
:10 x Ring Support
10 x Hollow Rocks
10 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Strict Pull-up Ascension Ladder
Every :30 for 8 minutes complete the prescribed rep load of Strict Pull-ups where the first :30 is 1 rep, the second :30 is 2 reps, the third :30 seconds is 3 reps, etc.
Athletes are to climb as high up the rep ladder as possible within the :30 time limit. If/When failure to complete the workload occurs the athlete begins the following :30 effort at 1 rep again and proceeds from there until the ten minute time limit.
Post scores to comments.
“Not On A Whim”
Row 500m
15 x Handstand Push-ups
25 x GHD Sit-ups
35 x Ring Dips
45 x GHD Sit-ups
55 x Push-ups
65 x GHD Sit-ups
Post scores to comments.
Skill Development
Mobilize: try new stretches/techniques, foam roll, lacrosse ball, barbells, etc.
Fun 730 crew. 🙂
Pullups: 4sies
WOD: 17:16
Opted for Abmat today v GHD.
Dips: Mixed (Between Kipping and red band)
Abmat HSPUs
Notes: Pushups and dips – focus on getting those elbows tighter.
pull-ups: max 7
WOD: 21:27 scaled
(50-50 mix GHD-abmat,
HSPU with abmat and (1) 10# plate,
much swole ensues.)
“Pull Up Ascension Ladder” 6 + 6 of 7 in 7th round.
“Not on a Whim” : 19:18 Rx ‘cept 2 Abmats for HSPUs
Pull-ups: 9 + 6 reps
“Not On A Whim”: 16:41 rx’d
Pullups: 4 with a red band. Can’t wait to get back to be able to do 1 or 2 strict no band!
Not on a whim: 24:57 with 1 abmat + a thin 10# plate for hspus, purple band on ring dips.