Call Us: (918) 706-5581

MONDAY – 12.22.2014

21
Dec

MONDAY – 12.22.2014

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Vital165

WARM UP
3 Rounds
10 Lunge w/ Samson Stretch
10 OHS w/ PVC
10 Sit Ups
10 Push Ups

STRENGTH
4 x 4
1 Power Snatch + 1 OHS
50-60% of Power Snatch

WOD
3 Rounds
RX
12 Thrusters 95/135#
21 On the Bar Push Ups
300 M Row

L2
80/115#

L3
65/95/Scaled

CFV this week we are on a reduced holiday schedule, so be sure and get your tails in the box and work hard!

Also, Tuesday the 23rd we will be doing the 12 days of Christmas WOD. so come to class and be ready to work. This is typically a longer WOD so we need to get going ASAP. Be sure to wear your ugly Christmas, sweater on the 23rd TOO!!!

*HOLIDAY SCHEDULE*
Wed the 24th – 5:30am and Noon. No 4:30,5:30, or 6:30 classes
Thurs the 25th – No Classes
Friday the 26th – No Classes
Saturday the 27th – 9:30 class only

PULL UP PROGRESSION

Phase 2
Current Ability: 1 strict pull up at any time consistently
Goal: 5 strict pull ups in a row with no kip

Day 1
5 minute EMOM 2-5 strict pull ups (increase up to 5 strict pull ups per minute)

-OR-

Day 1
3 sets of 8-12 banded pull ups. If you can do 12 easily, move to a lighter band. If banded pull ups are too difficult, scale down accordingly to jumping negatives. Jump up to position with chin over the bar and slowly lower to full extension. Step back on box and repeat.

 

 

 

 

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