WOD – Wednesday 8/24

Summer BBQ is THIS Saturday! Remember to bring your beach chairs, towels, lawn games, friends, family, & fishing poles! Sign up sheet for the pot luck is at the gym.
Don’t forget to let us know what you’re bringing! There is a sign up sheet by the computers that you all have been using to sign into class. You know, those computers?
Hope you all can make it! If you haven’t RSVP please check your inbox for the invite email.

How about a little Rowling?!

Smash shoulders with lax ball 2:00

Set up a bar on the rig –
:15 sink stretch
:15 reverse sink
:15 both elbows on the bar head through
:15 trap smash with bar

A1. Shoulder Press – find a heavy set of 5 + 1×5@90%
*volume is key here, you want to hit between 85 and 90% of your 1RM for you heavy set of 5. Build accordingly.
A2. Ring Pull-ups – 3 to 8; no bands, so work on kipping them. 4 sets total
*an awesome transition exercise between the pull-up and the muscle up. Work on staying tight and keeping those rings close. If they are not possible, substitute really hard ring rows.

10 min EMOM
Evens – 10-20 T2B/K2E
Odds – 10-20 pull-ups
*gymnastic efficiency session. Make this EMOM as hard on yourself as possible. Increase reps and work on butterfly/kipping. Give yourself plenty of rest between, but go big here.

Interval Work
Rowing Intervals
500m row x3 w/2:00 rest between
Sustainability is key, but pushing the pace will help you improve. It’s a tricky balance. Think about keeping the pace between :07 and :12 slower than their fastest 500m pace. If you don’t know what your number is, men should stay between 1:35 and 2:00, women should be between 1:50 and 2:15.

Start typing and press Enter to search