ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm (TONIGHT!). Tell your friends!
Warm-up Drills
I. Run 400m
II. 3-5 Rounds for Quality (ROM facilitation)
5 x Deadhang Pull-ups
7 x Strict Push-ups
10 x KB Swings (24/16kg)
III. Mobility
“WAIS-IV”
Complete for time
5-4-3-2-1 x Muscle-ups
10-8-6-4-2 x Deadlift (255/175lbs)
10-8-6-4-2 x Box Jumps (24/20”)
Notes: As a substitution for muscle-ups athletes will complete a 2:1 ratio of jumping muscle-ups or 3:1 ratio of pull-ups & dips.
Post times to comments.
Skill Development
I. Coach’s Choice (time permitting)
9:26 scaled deadlifts.
WAIS-IV: 19:24 (pull-ups & dips/125# deadlifts)
“WAIS-IV” : 12:21
3 x RIng Rows & Paralette Push-ups/155#
“WAIS-IV”: 11:51 (MU Trans w/ blue band 10-8-6-4-2)