Call Us: (918) 706-5581

TUESDAY – 12.16.2014

16
Dec

TUESDAY – 12.16.2014

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Vital075

WARM UP
3 Rounds
10 Band Pull Aparts
15 Light KB Swings
20 Mountain Climbers

STRENGTH
4 X 10 60-65% 1 Rep
Deadlift (Touch and Go)
Rest 1-2 Minutes between sets

WOD
12 Min AMRAP
RX
3 Muscle Ups
12 Single Arm Snatches 25/40# (6 Left + 6 Right)
30 DU’s

L2
3 Muscle Up Attempts
12 Single Arm Snatches 20/35#
60 Singles

L3
3 Chest to Bar Pull Ups + 3 Dips
12 Single Arm Snatches (Scaled weight)
60 Singles

PULL UP PROGRESSION
Accumulate 25 challenging ring rows. If you can string together 10 or more, they are not challenging enough. Make them more challenging by moving your body more parallel with the floor

*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

 

 

 

 

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