1.7.2016

By
12496250_10207988160169500_8136802410317029774_o

PC: Tyler Dalpiaz

Thursday night 7:45 PM Skills Class will be going over:THE PULLUPThis isn't just for those looking to learn how to do a pull-up for the first time. This is also for everyone else who is looking to become more efficient at the pull-up. We will go over the strict pull-up, kipping pull-up, butterfly pull-up, chest to bar pull-up, etc. There will be a WOD linked to this skill as well.

SWODDeadlift - Add 10# to your previous PR.then 90% of that... That is your working max.5@65% 5@75% 5+@85%

WOD

WORKOUT 13.5

MEN - includes Masters Men up to 54 years oldComplete as many rounds and reps as possible in 4 minutes of:100 pound Thruster, 15 reps15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.Etc.

WOMEN - includes Masters Women up to 54 years oldComplete as many rounds and reps as possible in 4 minutes of:65 pound Thruster, 15 reps15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.Etc.

*If you fail before 12 minutes then treat this WOD like a 12 minute AMRAP*

SPARTAN WOD OPTION5 RoundsRun 400 Meters or row 500 Meters10 Strict Pullups15 Plyo Pushups20 Situps25 second Plank hold30 Meter Burpee broad Jumps

Continue Reading

pushpress gym management software for boutique gyms and fitness studios