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01.28.2016

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Screen Shot 2016-01-27 at 9.45.05 PMANNOUNCEMENTS:
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!

Warm-up Drills
I. Speed Rope
3-4 Rnds of (:40 on x :20 rest)
II. 3 Rounds of
:10 x Handstand Hold
10 x Walking Lunges (5R/5L)
5 x Burpee Broad Jumps
III. Mobility

Impact/Focus: HSPU EMOTM Ladder(s)
Complete the following sets/reps of Handstand Push-ups every minute on the minute for 12:00. Each time an athlete makes it through one full climb of the rep ladder shown below they adjust the height of abmat/bumper scaling to facilitate an increase in range of motion; regarding rx’d and deficit handstand push-up ladders athletes may increase deficit height by adding bumpers after each successful pass.

1:00 x 2 reps
2:00 x 4 reps
3:00 x 6 reps
*Increase ROM*
4:00 x 2 reps
5:00 x 4 reps
6:00 x 6 reps
*Increase ROM*
7:00 x 2 reps
8:00 x 4 reps
9:00 x 6 reps
*Increase ROM*
10:00 x 2 reps
11:00 x 4 reps
12:00 x 6 reps

Post scores to comments.

“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Notes: Daring souls are welcome to scale up to Annie’s Big Sister… GHD Annie. Get some, freaks.

Post scores to comments.

Skill Development
I. Mandatory Pistol Training (assigned post WOD)
II. *Optional/Time Permitting*
CFNE Bulletproof Shoulders (Demo HERE)

Samy Daghir

3 thoughts on “01.28.2016”

  1. “HSPUs” : Did this until I couldn’t.
    “Annie”: 14:53 – highly customized as follows:
    25 DU + 50 SU + 50 Abmat Situps
    20 DU + 40 SU+ 40 Abmat Situps
    15 DU+ 30 SU+ 30 Abmat Situps
    20 DU+ 20 Abmat Situps
    10 DU + 10 Abmat Situps
    Progress!
    Next time !!!

    Scooter – I hear you completed all the DUs. Congratulations.

    Reply

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