ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.
Warm-up Drills
I. Row 500m
II. Dynamic Mobility
III. Yoga Series
IV. Static Mobility
Impact/Focus: Pull-up Ascension Ladder
0:00-1:00: 1 x Pull-ups
1:00-2:00: 2 x Pull-ups
2:00-3:00: 3 x Pull-ups
3:00-4:00: 4 x Pull-ups
…
11:00-12:00: 12 x Pull-ups
Notes: Scaled Pull-ups are assisted methods. Rx+ is Chest-to-Bar and Unbroken Sets.
Post scores to comments.
“Tempted”
12:00 AMRAP of
10,10,10,10,10 x Power Snatch (95/65lbs)
35,25,20,15,10 x GHD Sit-ups
If time remains…
10,10,10,10,10 x Power Snatch (115/85lbs)
35,25,20,15,10 x GHD Sit-ups
If time remains…
10,10,10,10,10 x Power Snatch (135/95lbs)
35,25,20,15,10 x GHD Sit-ups
Notes: Scald weight progression guidelines stipulate women use 45,55,65lbs and men are 65,75,85lbs for barbell weight assignements.
Post scores to comments.
Pull-up Ascension Ladder: 10
“Tempted”: 85 (95#) Rx
“Pull-up Ascension Ladder”: 3 in round 8
“Tempted “: 147 @65#
Oops. Typo. 137 Reps @65#