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09.18.2015

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IMG_1304“Live free or die: Death is not the worst of evils.” –General John Stark

ANNOUNCEMENTS:
-Next Bring a Friend day will be Saturday Sept 26th
-Next On-Ramp begins Tuesday Oct 6th at 6:00pm

Warm-up Drills
I. Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vines
Pike Walk
Walking Lunge/Samson Stretch
Tumbling
Etc…
II. Mobility

 

Impact/Focus: Weighted & Bodyweight Pull-ups
Complete one of the following options
I. 3 sets of
3 x Weighted Pull-ups (strict)
Rest :10
7 x Deadhang Pull-ups (bodyweight)
-or-
II. 3 sets of
5 x Deadhang Pull-ups (scaled/banded)
7 x Jumping Pull-ups

Notes: Weights should be a challenging 3 rep load that is maintainable through the three working sets. Kipping should only be used if absolutely necessary during efforts of bodyweight Pull-ups.

Post scores to comments.

“The Vitruvian”
3 Rounds for time of
10 x Tire Flips
15 x Toes-2-Bar
15 x Slamball (40/20lbs)
15 x Ring Row
15 x KB Swings (24/16kg)

Post times to comments.

Skill Development/Accessory Training
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Samy Daghir

10 thoughts on “09.18.2015”

  1. Daaaamn! Look at everyone posting!

    Team Version: 3 Rounds with reps split evenly between Ashley and myself
    10 x Tire Flips
    20 x Toes-2-Bar
    20 x Slamball
    20 x Ring Rows
    20 x American KB Swings

    14:??

    Notes: That was a blast, and a great opportunity to slay with the 6pm class.

    Reply

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