Friday, September 17

Weekend Schedule:

Saturday - Rebuild 8:30a, Community WOD 9:30a (all are welcome, no cost for non-members! Back to partner WOD this week…)

Sunday - XT Strength 9a, Open Gym 10a

Friday Group Fitness Programming:

Skill: Kipping Pull-Ups

Gymnastics Strength (14 of 20)

Pull-Up:

Toe-Spot Strict 5x6 (if you have any strict pull-ups, do those first. If/when you hit failure, use the toe spot for the remaining reps.)

Chin-Over-Bar Hold Accumulate :45

Banded Single Arm Lat Pulldowns 3x8R/8L

Muscle-Up:

Top Ring Transitions 3x10 (complete 5-10 strict ring dips after 10th transition)

Hollow Hold Accumulate :90

Chest-to-Ring Strict Pull-Ups 5x6 (If you have any chest-to-rings, do those. If you hit failure before 6 reps, use ring to chin pull-ups and/or strict chest to bar or chin over bar pull-ups to make up the difference. Use false grip when on the rings.)

WOD:

For time:

40/30 Assault bike calories

40 burpee pull-ups

Mobility: Banded shoulders