Call Us: (918) 706-5581

TUESDAY – 12.30.2014

29
Dec

TUESDAY – 12.30.2014

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Vital449

*No Classes Jan 1st, regular class schedule on Friday the 2nd*

WARM UP
3 Rounds
20 Mountain Climbers
10 Sit Ups
10 Push Ups
1 Shuttle Sprint

STRENGTH
Floor Press
5 x 5 @ 70-80%

WOD
12 Min AMRAP
10 Deadlift 185/275
5 Muscle Ups (Bar or Ring)
20 Cal Row

L2
165/255#
5 Banded or Muscle up Attempts

L3
135/225/Scaled
5 C2B/Pull Ups
5 Ring Dips/Dips

PULL UP PROGRESSION
Day 3
3 sets of 5 banded pull ups. If you are able to do more than 5 reps, then scale up to a more challenging progression.

Day 3
Tabata hollow rocks/hollow hold. Then accumulate 30 challenging ring rows. Have body as parallel to ground as possible.

 

 

 

 

 

 

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