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03.30.2017

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ANNOUNCEMENTS:
–Our April On-Ramp class begins Tuesday April 4th at 6pm. Tell your friends!
 

Warm-up Drills
I. 2 Round for quality of
Run 3 Indoor Laps
10 x Back Squat (barbell)
10 x KB Sumo Deadlift (24/16kg)
:15 x Handstand Hold (kick-up to wall)
II. Mobility

 

“Beasts of Burden”
Complete for time
10-8-6-4-2 x Tire Flip + Bound
10-8-6-4-2 x Handstand Push-ups
10-8-6-4-2 x Back Squat (BW x 1.5)

Note: Round 1 will consist of 15 x Tire Flips and Bounds, 10 x Handstand Push-ups, and 10 x Back Squats. Continue with the rep scheme above for the remaining 4 rounds. Back Squat weights should be scaled to 1.25, 1, .75 etc as necessary. Each tire flip + bound is defined as one flip of the tire followed by a bounding jump (not onto tire as a box jump) into the center of the tire and out the other side. Get some, freaks.
Reference WOD: April 8, 2014 link found HERE.

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Skill Development
5 Rounds for quality work/max time in hold of
:30 x L-sit (rings/paralettes/hanging knee raise)
:30 x Rest
5-7 strict reps x Pull-ups or Chin-ups

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Samy Daghir

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