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Thursday 04.25.2019

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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.

Samy Daghir

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