16.8.23

Starting the week of September 5th, we will no longer be offering the 630am class.

We are very sorry for any inconvenience that this causes.

We hope to add it back, and more, in the future.

530am class Monday-Friday is still on!!!!!!

 

IMG_1231

 

Tuesday, August 23

 

Warmup:

See Whiteboard

 

Skill:

EMOM 16

Even – AMRAP Ring dips

Odd – 20 Med Ball Ab Mats

 

**MAKE THE RING DIPS AS HARD AS POSSIBLE. EVEN IF YOU ONLY GET 1 REP DURING THE MINUTE. THE POINT IS TO WORK ON THE SKILL OF THE MOVEMENT AND NOT HAVE IT BE EASY.

ALSO MAKE SURE THE FORM IS ON POINT AND YOU HAVE FULL RANGE OF MOTION!!!!!!!!!

YOU ARE ONLY HURTING YOURSELF BY CHEATING THE MOVEMENT.

 

WOD:

Death by Deadlift (225/155) (185/135)

1 DL in minute 1

2 DL in minute 2

etc.

Continue doing the number of reps in the coinciding minute.

When you can not finish the required number of reps in that minute, you are done.

 

When you are done with the WOD, rest 3 mins.

Then start the cashout.

Everyone will not start the cashout at the same time.

 

Cashout:

FT

800m Run