Monday - 10/24/16

WORKOUT OF THE DAY

Skill Work - Pick one

  • Strict / Weighted Pull-ups
    • 5 x 3
  • Strict Handstand Push-ups
    • 5 x 3-5 Reps 
  • Strict Muscle-ups

12 Minute AMRAP

  • 4 Chest to Bar Pull-Ups
  • 8 Kettlebell Step-ups (24/16 kg)(20/14")
  • 12 Alternating Dumbbell Snatch (45/30 lbs)
    • Rx1 = Regular Pull-ups
    • Rx3 = 2 Bar Muscle-ups
 Friday's 9:30 class starting their 5 minutes of Wall Ball.

Friday's 9:30 class starting their 5 minutes of Wall Ball.

 Saturday's 9:00am starting their double under / front squat / sit-up fiasco.

Saturday's 9:00am starting their double under / front squat / sit-up fiasco.

 Most likely thinking....why did we program so many front squats?

Most likely thinking....why did we program so many front squats?

 Jess looking solid on her front squats.

Jess looking solid on her front squats.

 Rob making his rope climbs look easy.

Rob making his rope climbs look easy.

 Tammy and Rachel looking strong on their partner push-ups.

Tammy and Rachel looking strong on their partner push-ups.

 10/21/16

10/21/16

 10/22/16

10/22/16

 10/23/16

10/23/16