Monday, November 25
The only source of knowledge is experience.
Thanksgiving Schedule:
Th: 11/28 (Closed)
F 11/29 and Sa 11/30: 1 9:30am Community WOD class
Warm-up
2 minutes of easy rowing, biking or jogging
-then-
2 sets, not for time, of:
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5-7 strict pull-ups or ring rows
5-7 knee push-ups or regular push-ups
10 seconds holding the top position of the ring dip (feel free to use two bars or a bench instead)
10 seconds holding the bottom position of the ring dip (feel free to use two bars or a bench instead)
Strength/Skill
As many reps as possible in 10 mins of:
1 Strict Pull-up (Scale to toe-spot, banded, ring row, bent over row)
1 Strict Dip (Scale to toe-spot, banded, boxes and/or bench dips)
2 Strict Pull-ups
2 Strict Dips
3 Strict Pull-ups
3 Strict Dips
...
Continue adding 1 Strict Pull-up and 1 Strict Dip rep each round until time expires.
Movement Demos
WOD
Death By Burpee
With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min
...
Continuing this for as long as you are able.
Movement Demos
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Bar hang for lats & chest
Hold 1-2 minutes.