“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.
Pull-ups: 16kg, 20kg, 24kg
“The Vitruvian”: 18:29 rx’d +
Pull-ups: 16kg, 20kg, 24kg
“The Vitruvian”: 18:29 rx’d +
Pull-ups: Option I. with 5# weight.
“The Vitruvian”: 28:00 Rx. Oof.
Pull-ups: Option I. with 5# weight.
“The Vitruvian”: 28:00 Rx. Oof.
The Vitruvian: 25:07 RX with a heavy ass tire.
Pull-ups: option two with a blue band (second workout done fully with a blue band!)
The Vitruvian: 34:26 – Rx, except for K2E
Pull-ups: option two with a blue band (second workout done fully with a blue band!)
The Vitruvian: 34:26 – Rx, except for K2E
“Pull-Ups” 30# for all 3 rounds
“The Vitruvian” : 20:15 (Med Tire: 40# SB/24kg)
“Pull-Ups” 30# for all 3 rounds
“The Vitruvian” : 20:15 (Med Tire: 40# SB/24kg)
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.