Saturday 4/15/17

Reminder — This Weekend’s Schedule

Saturday – WODs at 8AM, 9AM, 10AM

Sunday – CLOSED (no Yoga or Open Gym)


Bodyweight Strength

Everyone ATTEMPTS 1 set of Max Unbroken Strict Chin-Ups (supinated grip) as a baseline assessment. If you aren’t able to get 1, simply record 0 (do not perform ring rows as a sub).

Then, alternating EMOM 15′:
1- 10 Scap Pull-Ups (normal pull-up grip)
2- 2-3 Bodyweight Chin-Up Negatives (supinated grip)
3- 20 Hollow/Arch Kip Swings (choice grip)
4- 3-5 Strict Chin-Ups (supinated grip) (Partner Assist if necessary)
5- 20-30 sec. Wall-Facing Handstand Hold

Conditioning

“2016 Masters Qualifier Event 1”

21-15-9 reps for time of:
Calorie Row
Thrusters (95/65; Masters 55+ 65/45)

Scale to a weight that allows you to perform at least 10 unbroken thrusters.

10 MIN TIME CAP
*compare to 4/23/16*

Categories: WOD

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