ANNOUNCEMENTS
– Our January On-ramp class begins Tuesday January 8th at 6pm. Tell your friends!
Warm-up Drills
I. Coach’s Choice
II. 2-3 rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squat
III. Mobility
Impact/Focus: Pull-up Ascension Ladder
Complete the following sets/reps in :45 work/:15 rest intervals.
1-2-3-4-5-6-7-8-9-10 x Pull-ups
Notes: Kipping notes. Scaling for jumping pull ups will be a 2:1 ratio, other scaling options will be 1:1 ratio.
“Roman Candles”
For time
5 x Clean & Jerk (135/95lbs)
50 x Double Unders
50 x GHD Sit-ups
50 x Double-unders
3 x Clean & Jerk (135/95lbs)
30 x Double Unders
30 x GHD Sit-ups
30 x Double-unders
2 x Clean & Jerk (135/95lbs)
20 x Double Unders
20 x GHD Sit-ups
20 x Double-unders
Notes: Power or Full Cleans are permissible. Scaling for Abmats and Double-unders for today is 1:1. There is a 12:00 time cap for incentive.
Post scores to comments.
“Pull Up Ascension Lacdder”: 55 unbroken
1-7 strict;8-10 lipping
“Roman Candles”: 10:39 95#/SU
Ah….Kipping
Ring Row Ascension Ladder (5 up to 14): 78 reps total/7 rounds unbroken
Modified Roman Candles: CAP+28/13:20 to fully complete
Rx Power Cleans/20# DB Jerks
21-15-9 box jumps
50-30-20 GHD
21-15-9 box jumps