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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Friday, December 6, 2013

Fitness:
A. Chin-up or Pullup; accumulate 30 reps strict in the least number of sets possible. In between sets, do 2 gym lengths waiter’s walk with plate or KB 1 length lelft, one length right.
B. 8 rounds for time:
5 strict toes to bar
5 strict BB Press 95/65#
1 gym length burpee broad jump

Health:
A. Chin-up or Pullup; accumulate 30 reps strict in the least number of sets possible. In between sets, do 2 gym lengths waiter’s walk with plate or KB 1 length lelft, one length right.
B. 4-5 sets not for time:
5 strict toes to bar
5 strict BB Press
1 gym length inchworm

Performance:
A. Chin-up or Pullup; accumulate 30 reps strict in the least number of sets possible. In between sets, do 2 gym lengths waiter’s walk with plate or KB 1 length lelft, one length right.
B. 8 rounds for time:
5 strict toes to bar
5 strict BB Press 115/75#
1 gym length burpee broad jump

Competition:
If you rested yesterday do this Performance WOD.  If today is your rest day, prep your food for the weekend, take 30 minutes to work on mobility or go to a yoga class and another 30 minutes of aerobic restoration at an easy conversational pace.  Get some rest for team practice Saturday at 1PM, we will be doing the benchmark of the week!

Coach’s Tips

For Part A the goal is to do the 30 reps strict in the least number of sets possible but you can rest as much as the coach will allow in the time frame.  You may use any grip and change grip per set, including supinated pronated and mixed grips but no kipping allowed.  Score is number of sets.  You can also use a band for these or ring rows.  Part B should look familiar as it is a progression from a workout we did on November 15th.  This time there is no rest!  Scale the press to a weight that you think you will be able to do unbroken for pretty much all your sets, with the exception of the last few.

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