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Thursday 01.03.2019

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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.

Samy Daghir

3 thoughts on “Thursday 01.03.2019

  1. 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

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