Congratulations to our November on-ramp graduates (Amara, Perry, Bethany, and Christine). They’ll be crushing WODs along side you. Welcome!
ANNOUNCEMENTS
– Our December On-ramp class begins this Tuesday December 5th at 6pm. This will be the final on-ramp at our current location. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Leg Raises
7 x Push-up (CFGS)
10 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Pause Back Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.
Back Squat 3-3-3-3-3 (23×1 Tempo)
Notes: Explanation of Tempo training can be found HERE.
Post loads to comments.
“Game Time”
Climb the following ascension ladder as high as possible in 10:00 of
3-6-9-12-etc…x Toes-2-Bar
3-6-9-12-etc…x Push-ups
3-6-9-12-etc…x Hang Power Cleans (115/75)
Post total reps completed to comments.
Pause Back Squat: 245#.
“Game Time”: 169 reps Rx.
“Pause FRONT Squats”: 125# x 3
“Game Time” : 131 @ 75#
Pause Back Squats: 205×3
Game Time: 130 RX. My shoulder felt really good today 🙂
Pause Back Squat: 195# x3
“Game Time”: 99 Rx’d