Wednesday 6/28/17

Upcoming Weekend Schedule (Fourth of July):

  • Saturday, July 1: Normal schedule (WODs at 8AM, 9AM, 10AM)
  • Sunday, July 2: Normal schedule (Yoga at 9:30AM, Open Gym from 11:00AM-12:30PM)
  • Monday, July 3: WODs at 6:00AM, 9:00AM, and 5:30PM ONLY
  • Tuesday, July 4: WOD at 9:00AM ONLY

Bodyweight Strength

Alternating EMOM 16′ (4 rounds):

1- Pull-Up Negatives x 30 seconds (as slow as possible)
2- Parallette Shoot-Throughs x 10 reps
3- Tempo Ring Rows*** x 5 reps (those working toward Muscle-Ups can try False Grip)
4- Strict Ring/Parallel Bar Dips x 5-8 reps

***Tempo: 3-second pull rings to chest, 3-second hold, normal descend and quick reset


“Game of Groans”

For Time:

150 Russian KB Swings (53+/35+)

EMOM (starting at 1:00): 1 Wall Walk (as far up as you can stay in good position)


Spend 5 Mins. smashing sore areas (Lax Ball or Foam Roller)

Categories: WOD

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