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12.01.2015

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IMG_2203ANNOUNCEMENTS
-Our December On-ramp begins TONIGHT! Tuesday December 1st @ 6:00pm. Tell you friends!

Warm-up Drills
I. Coach’s Choice
II. 2-3 Rounds of
:10 x Ring Support
10 x Hollow Rocks
10 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Strict Pull-up Ascension Ladder
Every :30 for 8 minutes complete the prescribed rep load of Strict Pull-ups where the first :30 is 1 rep, the second :30 is 2 reps, the third :30 seconds is 3 reps, etc.
Athletes are to climb as high up the rep ladder as possible within the :30 time limit. If/When failure to complete the workload occurs the athlete begins the following :30 effort at 1 rep again and proceeds from there until the ten minute time limit.

Post scores to comments.

“Not On A Whim”
Row 500m
15 x Handstand Push-ups
25 x GHD Sit-ups
35 x Ring Dips
45 x GHD Sit-ups
55 x Push-ups
65 x GHD Sit-ups

Post scores to comments.

Skill Development
Mobilize: try new stretches/techniques, foam roll, lacrosse ball, barbells, etc.

Samy Daghir

5 thoughts on “12.01.2015”

  1. Fun 730 crew. 🙂

    Pullups: 4sies

    WOD: 17:16
    Opted for Abmat today v GHD.
    Dips: Mixed (Between Kipping and red band)
    Abmat HSPUs
    Notes: Pushups and dips – focus on getting those elbows tighter.

    Reply
  2. Pullups: 4 with a red band. Can’t wait to get back to be able to do 1 or 2 strict no band!

    Not on a whim: 24:57 with 1 abmat + a thin 10# plate for hspus, purple band on ring dips.

    Reply

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